July 7, 2009 - Time to shake things up!
Yo Run Gang,
As the racing season slows down and the long summer days add up, I hear fellow runners talking about feeling burned out by the daily running grind. I usually give my normal calm response, NO WAY! How can anyone burn out on running, the perfect activity for mind, body and life itself? Time to shake things up!
If you normally run in the morning, plan tomorrow's run for 10 PM and put on a headlamp. Run in the woods, if you normally run on the road. Start and finish your run at a lake and dive in ... Naked if its private! Yikes! Try some GU, new shoes, new route, new run partner, run with a group ... like 6:30 PM Tuesday at Ann Arbor Running Fit or Thursdays 5:30 PM from Running Fit Northville, where they give you a hot dog when you finish! Go to an outdoor track and put some beer along the track. Do a few easy, or hard, miles. Finish with a cool down walk with beer in hand, seeing the beer on each lap will inspire you (I use beer as an example; just make it something that will fire you up). Run a race, don't even make plans, just find one online (www.runningfit.com, www.runmichigan.com,) and go! Take on a challenge like the one at www.half2run.com. Get someone to drop you off a long way from home with no way to get back but to run! Drive to a spot some evening then run home, in the morning, run back and get your car
Run forever,
Randy Step, an obsessed runner, keeping the fire lit
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, check www.runningfit.com before you head out.
Run 'n' Grill in the 'ville!
Why eat and run when you can run and eat!?! Come on out to Northville Running Fit Thursday nights @ 6:30pm for our weekly Run 'n' Grill! That's right each Thursday night beginning July 16th we'll be out grillin' while you're out runnin'. We'll have Burgers, Dogs and all the fixin's ready for you as you finish up!
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 the crew at the Northville Running Fit starting July 16th! We'll leave the grill on for ya!
July 1, 2009 - I am "high" on mileage!
Yo Run Gang,
Its the 40th anniversary of Woodstock Music Festival and Im celebrating by putting on Run Woodstock, 3 days of peace, love and RUNNING! Many saw Woodstock as a self indulgent festival of irresponsibility and the same gang might see Run Woodstock in same light. The truth is, they are correct! The goal of Run Woodstock will be to leave responsibility and perhaps reality behind for a couple days to do a bit of communal running and mellowing out. The deeper truth is that this type of experience may be necessary for us, perhaps helping avoid depression, suicide, heart attack or stroke due to the stress of a so called responsible life. You may say Im a dreamer, but Im not the only one Join us in September, check out www.runwoodstock.com.
The following quote by the late Dr. George Sheehan, runner and philosopher, sheds light on running and why Run Woodstock.
We run long to learn our inner most self. In the long run we get down to bedrock. We find courage and strength we never knew we possessed. We give witness to a person we have never been before.
The run is like religion and play. It resembles art and music, it fills an area of life that is of tremendous importance but has no practical value. And like those other similar activities, running is among our most important functions. It helps us discover and form the self, we find where we are and where we are going. We learn who we are and who we might be. The long run is a place of self discovery.
Far out man,
Randy Step, an obsessed runner, high on mileage
June 24, 2009 - The weather is never a reason to skip a run.
Yo Run Gang,
Most of us are mired in our lifestyles with responsibilities of family, jobs, bills, and piles of unfinished work and projects that can stop us in our tracks as we jump out of bed for the daily run. It is as if the enemy had thwarted out attack on this new day. We may awake to run plans that get sidetracked within minutes. The truth is, getting out the door is never easy, and at times, just getting started requires a super human feat. You have blown through that barrier plenty of times, the trick is to keep up the momentum and know thy enemy!
That said, the weather is never a reason to skip a run. As you know, I love extremes, especially when it comes to the weather we run in. Life in the middle of the road will get you run down! When its 10 below or over 90, a simple run becomes extreme and requires planning and thought. It also comes with a bit of danger, but you may have noticed, all the cool stuff is dangerous so no need to avoid it, just take it seriously.
Enjoy every healthy day,
Randy Step, an obsessed runner planning on a high noon run on a day I could have ran in the cool of the morning!
June 17, 2009 - The Message...
Yo Run Gang,
A common runners lament, THAT NONE OF YOU WILL EVER USE! Im getting a bit sore; I guess Im due for new running shoes. Im bringing this up because I just heard this from a long time running friend A runner I thought would know better, so I blame myself for not spreading the message!
The Message: There are plenty of aches and pains that come from running; you dont need to add to them by running in old shoes. The bodys adaptation pains from upping mileage and hard or long workouts offer enough pain options for us already! The answer is to NEVER run long or hard in shoes with over 200 miles on them. You do this by alternating two or more pairs of shoes. Buy new shoes, run in them a while, then, when they have 200 miles on them, get a new pair. Wear the new pair for any long or fast runs and wear the older pair for easy days of junk miles. Once the old pair has 400 miles on them and the new pair has 200 miles on them, get a new pair and retire the 400 mile shoes to the garden in or whatever. I did not dream up this method to just sell you new shoes, you can actually squeeze more miles out of each pair by doing this. This also gives the shoes time to recover from a run, to dry out Darn, so much for a shameless plug.
The Triceratops Sprint Triathlon is a week from today, Wednesday, June 24 at 6:30 PM. Sign up to participate, or better yet, sign up to volunteer at www.trextri.com. Volunteering is a great way to check out the sport and see the action up close. Course marshals, aid station workers and the always fun swim course monitors in Kayaks (Yours or ours!). A weekday evening volunteer job that will earn you a cool shirt and free entry into another Running Fit event. Email the Canadian Chick at This email address is being protected from spambots. You need JavaScript enabled to view it. and say, sounds like fun, sign me up!
Solstice, my favorite day of the year, long enough do it all! Check out the 5 & 10K Northville Solstice Run at www.solsticerun.org, a classy little run.
My Barbados friend Codgie is getting a group together to run the Barbados Marathon, Half Marathon and 10K in December. He worked out a deal for a seven-day stay flying out of Detroit for about $1000.00 per person, which includes airfare and (four star) hotel. All fees are included in this price (airport tax, hotel tax, etc.) and you get other perks. For more info email This email address is being protected from spambots. You need JavaScript enabled to view it..
Run smart,
Randy Step, an obsessed runner with lots of shoes!
June 10, 2009 - God has truly spoiled me rotten.
Yo Run Gang,
God has truly spoiled me rotten and if life ends tomorrow, Ill leave as one happy camper. That was the feeling I was left with after this mornings run. Runners World posts a photo and route each month called Rave Run, every so often I encounter a rave run and it happened today. Im writing this from Baraboo, WI, the site of the July 11th summer stop on the Dances with Dirt (www.danceswithdirt.com) extreme trail running tour. My run today was up and down 600 piles of boulders in a place of glacial wonder, I can compare it to no where I have been. It was a run filled with incredible vistas and natural beauty on a clear, crisp morning A Wednesday morning I might add, and Im working, and spoiled. Thinking back, my last run to qualify as Rave was on a snowy dark evening in February when I ran 6 miles of half mile loops around the industrial complex where Running Fits headquarters are. The loop is plowed, lit and has no traffic after 5 PM. Running loop after loop with a light snow falling, just me, my thoughts and the mantra of footfalls. I finished the run like waking from a dream, I had planned a quick 4 miles but realized time had slipped by me and I was at 6. I love this sport, it constantly amazes me.
Join us in Baraboo July 11th, a 7 hour drive to a place that will capture your soul, I promise. Ultra runs from a half marathon to 50 miles, or grab 4 friends and run the extreme relay. Each runner runs 3 legs averaging 3.5 miles each. Cheap camping or $99 rooms at Devils Head Ski Resort. More information is at www.danceswithdirt.com.
Randy Step, an obsessed runner headed back to work. Ha!
June 3, 2009 - Packing my run gear today took all of 10 seconds!
Yo Run Gang,
Packing my run gear today took all of 10 seconds, as apposed to a winter morning where I go through every scenario of what I might need and end up packing a bag that looks like Im leaving for vacation. I love the simplicity of summer running, a minimal bag with shoes, socks, shorts and top. I also love the minimal laundry. One of lifes simple pleasures just got simpler!
On a less simple note, Im sure many of you are type As, who have a hard time with the speed limit, saying no to anything and not doing everything to excess Yet, we are attracted to a sport where patience is required at every turn. Patience needed while slowly building up our weekly mileage, while tapering for a race, while recovering from a race, while holding back the pace during the beginning of a race, while dealing with injuries and the list goes on . No real point here, just an observation, AS I PATIENTLY RECOVER FROM MY MARATHON, NOT RUNNING HARD OR LONG FOR A COUPLE WEEKS, AND TRYING NOT TO SHOOT MYSELF!
Of course, with my easy run schedule I have time to yes and to take on a new mission, and to trick I mean to encourage, other into joining me! Click this LINK if you want to get sucked in!
Enjoy every mile,
Randy Step, an obsessed runner with time to do more
May 27, 2009 - Tired and happy with a 3:41 marathon finish Saturday!
Yo Run Gang,
Ive said it before, I love the totally wasted feeling the long run gives me. Pleasantly sore, tired, fulfilled and deserving of pure laziness Something a person living in a couch potato haze will never know. I joke that us runners work so hard to feel this bad and we should savor the pain but the truth is this feeling passes fast, like all good things in life. As we become more fit, it will take a longer run, harder run and a tougher course to get this feeling back. Bring it on!
Many of you will be running from Dexter to Ann Arbor this weekend, one of Michigans oldest running traditions (36 years), enjoy Especially that wicked hill up to the finish line! Another tradition is to party downtown for a while after your run then walk over to Running Fit and see the thousand or more pictures taken on the course, find and keep your photo and shop the sale! Details below.
Another cool thing to do this weekend is to visit the Mizuno Shoe Companies Mobile Tech Lab for a biomechanical foot evaluation as it makes a stop at Running Fit West Bloomfield and Novi. It is an unbelievably cool vehicle but the downside to this is that the space is limited and it will fill. Get there early, sign up, and then go out for a run or something until your time slot comes up. Details below.
How about a free 10K/Party next Wednesday evening on rolling country roads? See www.runningfit.net/swampparty. Heck, its national running day, join me! http://runningday.org/
Enjoy this running life,
Randy Step, an obsessed runner, tired and happy with his 3:41 marathon finish Saturday!
May 20, 2009 - Those darn long term goals take quite a commitment!
Yo Run Gang,
For those of you considering running a fall marathon, especially for those of you thinking about running your first one, it sounds early to make the commitment but you should do it by mid June, yikes! Those darn long term goals take quite a commitment but the payback is huge, perhaps life changing. Marathon training requires time management, but the upside is, during marathon training, you will find that you are more productive and more responsible with family and work than when you were just drifting along. Busy people do everything, people who do nothing, have no time to do anything. You can do this! Check out the Running Fit 501 marathon and half marathon training program. Theyll teach you all the tricks to make it happen, great schedules, group long runs and coaching can make all the difference.
Girls night out! Be spontaneous, join the Diva Darling party Wednesday May 20 Northville - 6 Mile & Haggerty - (248) 380-3338 or Thursday May 21 - Downtown Ann Arbor - Corner of Liberty & 4th downtown - (734) 769-5016. No fee for this evening of woman, wine, chocolate, bra fittings, and more And Im not invited!
Have you visited www.half2run.com? This challenge is a fun way to keep your running on track for years to come. A half marathon in half the states? Just over 1,000 have joined the challenge Including me!
For those of you off to race in Traverse City this weekend, no matter what race day brings, enjoy the natural beauty and the adventure Not to mention the store wide sale at Running Fit! The official Bayshore race apparel will also be for sale at Running Fit before and after the event. Shop early for the best selection, besides, buying Bayshore apparel gives you one more motivational reason to get to the finish line, so you can wear it proudly!
Running Fit Traverse City is on the corner of Front Street and Park. The hours are Friday: 10am 9pm, Saturday: 10am 8pm, Sunday: 10am 5pm. We are closed on Monday Memorial Day. The staff will be on the course taking hundreds of photos that will be posted around the store after 1 PM race day, a fun tradition!
Enjoy every healthy running day,
Randy Step, an obsessed runner ready to head north for adventure!
May 13, 2009 - May I share some taper tips, starting with, enjoy it!
Yo Run Gang,
With the Traverse City, Bayshore Marathon a week away many of you are like me, into the taper. For those of you newer to distance racing, we taper our training miles the days (weeks) just before the event. A time to lick the high mileage training wounds, resting up and storing the muscle glycogen needed to get us to the finish line. During the taper we find ourselves with extra time on our hands, time to worry about our training, our race, and what we eat.
May I share some taper tips, starting with, enjoy it! You worked hard to get here, use the extra time to read a motivational book, watch a motivational movie, get a massage, take a nap ... I guess you could be responsible and catch up on work you got behind on during training dang.
A good rule of thumb is to cut your weekly mileage in half the final two weeks. Example, from 40 to 20 to a race week total of 10 miles, I go to every other day running the final week, nothing long. As you drop your mileage, up the tempo. Short fast runs will make marathon pace feel slow and easy. Bring on the taper!
For those of you who like shopping a sale, this weekend at our warehouse headquarters in west Ann Arbor, its Crazy Larrys Running Garage/Tent Sale where Larrys blowing out all kinds of cool and strange, running stuff. (For example, I spotted a Hal Higdon Running Book from 1980) All 7 stores have sent stuff they needed moved and Larry who works in the warehouse (And has to deal with all of it) says it has to go or hell quit .Hmmm. Closeout shoes from 35% 75% off, winter stuff from 50% to 75% off, even the current inventory will be at least 10% off. See the times and dates below.
After my spring marathon, I go into triathlon mode for the summer. This year, give a Tri a try; check out this perfect low key, and fun, Wednesday night triathlon series at www.runtrextri.com.
Run smart,
Randy Step, an obsessed runner about to put his feet up
May 6, 2009 - We are gearing up for longer races.
Yo Run Gang,
For many of us, along with spring running, comes an increase in weekly mileage. This is not because we were wimpy in winter its because we are gearing up for longer races, right? Anyway, as we increase mileage the body must adapt to this new level of running and there is always a risk of too much too soon and developing some new pain. Many of us are at that stage now, getting up in the morning with a sore heal, arch, hip, knee pains that go away as we warm up and get moving. I call these the good pains, not that they are good but they are better than a pain that comes up during a run, pain that increases as we continue on the run, the pains I call bad pains. The good pains call for ice after the run (Ice we often skip because, heck, the pain went away during the run.) and perhaps a day or two off to calm them down, skip these steps and the good pain might turn into a bad pain. When a bad pain comes up during a run and if we continue to run into increasing pain, we run the risk of needing weeks or months off to get back. When these pains come up, stop the run, walk home or get a ride, ice, and take several days off. If you follow this strategy, you have a good chance of dodging the long term recovery bullet. What Ive just explained is the hardest part of being a runner, which is, not finishing the planed run or race, feeling like a wimp as you do something that is just the opposite of being a wimp.
Tip of the week, go to downtown Ann Arbor Friday night for dinner, and catch the all downtown merchants moonlight madness sale, including Running Fit, open to 11 PM!
Enjoy every healthy day,
Randy Step, an obsessed runner, flirting with the edge
April 29, 2009 - Michigan winter has done its job!
Yo Run Gang,
Yesterdays run, 47 degrees, windy and raining and Im lovin it! Im so excited about every running day above 40 degrees that nothing can bother me; the Michigan winter has done its job!
Warm days are coming and for those of us who ran all winter outdoors, heat adaptation will be important. A good way to start is to overdress a bit on cool spring days. Its tempting to run in shorts, just because you can run in shorts! But even for my run yesterday at 47 degrees, I wore tights, jacket, gloves, hat, the whole bit. Overdressing on the cool days will pay off as the warm days hit. Heat is a serious enemy, an enemy that you cant dress for and need to respect; getting the body heat adapted will help.
One more tip, as the weather warms the combination of bare thighs, sweat and friction equals chafe. Im a huge Body Glide fan. Body Glide is comes in a form like a stick deodorant. It is a non greasy, long lasting chafe preventer. Try it on you nipples! (A guy thing).
Tis the race season! Join me this weekend at the races, Saturday, Live Like Andi 5k, 10k, 10 mile in Wixom, www.livelikeandi.org, and Sunday, Burns Park 5 & 10K in Ann Arbor, www.burnsparkrun.org.
Run, run, run, run, run, run,
Randy Step, an obsessed runner with no bare skin showing Yet!
April 21, 2009 - I had a bad long run experience.
Yo Run Gang,
On Friday, I had a bad long run experience, not unlike hitting the wall. I finished the last miles at a snails pace, hoping a car would hit me and put me out of my misery. After a run like this, I find myself afraid to head out the door, nervous about the outcome, even with a day off in between. After a bad run, we question why, over trained, under trained, diet, stress, depression, bad karma, or perhaps the wrong combination of things. Most often a bad run is a learning experience but sometimes, not, its just a bad run. No matter, shake it off, get back on that horse and ride!
Honest, this is not just a shameless plug! I got a new pair of running shoes today and cant wait to get them out on the road. Not only do I like trying on a bunch of shoes and talking to the staff about my shoe options but along with new running shoes come a slew of positive thoughts, feelings and motivation. Fresh shoes, fresh legs, new goals, new run plans, race plans and thoughts of roads and trails I can wait to travel. New running shoes, an investment with immediate and immeasurable returns, even while still in the box!
Trail race weekend! There is still room to enter the Road Ends 5 Mile Trail run on Saturday but Sundays Running Fit Trail Full & Half Marathons are sold out! Enter the 5 mile at www.trailmarathon.com. We are still looking for a few volunteers for Sunday. Not only will you get a voucher for a free race (You can even use it to run for free Saturday!), but you will get an invitation to the Dash & Burn volunteer party and will be giving back to the sport we love. Email This email address is being protected from spambots. You need JavaScript enabled to view it. and say, count me in for a day in the woods!
The Umbuntu award is now on display in West Bloomfield, next week Novi!
Dont think, just get out and run,
Randy Step, an obsessed runner with clean shoes about to get dirty
April 15, 2009 - I love the peaceful solitude of a training run alone...
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 just 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, 7:05 PM Wednesday evening April 29, 2009, 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 24, 2009, 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.
April 8, 2009 - Its time to play in the dirt!
Yo Run Gang,
My wife Kathy and I have made a vow never to play the age card again, that is, bringing up age when talking about running or anything! Example: When I was in my 20s, I ran this race a minute a mile faster Or, Yeah, you were ahead of me but wait until youre over 50, or any similar comment that uses age as an excuse. It has been refreshing to become ageless again and to enjoy running, competition and every day of life to the fullest extent possible. Ahhh, to be in my prime again, Ill be darned, I am and to think, I get to stay here! Give it a try, youll be hooked!
It was great to see so many of you at the Martian Invasion of Races! 4,500 participants, yikes, this event is becoming the real deal. As I awoke to 6 inches of snow on Monday thinking, if this was race day it sure would be a memorable one!
Next event, its time to play in the dirt! The Road Ends 5 Mile trail run is Saturday April 25th and the Running Fit Trail Marathon and Half Marathon are on Sunday the 26th. Enter at www.trailmarathon.com. Better yet, come into Running Fit, enter the race and buy a fresh pair of trail shoes. (Shameless Plug!) My favorite, the Brooks Cascadia 4.
Free Weed Whacker T-Shirt! Please join Running Fit and the Michigan DNR and do your part to improve the quality of Michigan State Parks Sunday April 19th. Simple and fun volunteer work in the woods, no experience necessary. Just bring your garden gloves (Or we will provide some) and any friends and family. Our friend Laurel from the DNR Stewardship committee will show us what evil weeds to pull out and we can all whack away! Meet at Half Moon Lake Beach on Hankerd Rd., 1.8 miles north of North Territorial Rd. in the Pinckney Recreation area. Meet in the upper lot at 10 AM and well pull weeds until 1 PM. Optional 5 mile trail run at 9 AM. Click here to register (for free!) online.
Umbuntu Award on tour! Running Fit was selected to win the international Umbuntu Award by the Running Industry as the most humanitarian and charitable running specialty store in the world! Yes its old news, but the actual award just arrived and we get to show it off for one year, kind of like our own Stanley Cup! It is a very unique piece of art, hand beaded by a Zulu Artist from South Africa where the award originates. It will be in the Northville Store for the next week, Friday 4/10 to Wednesday 4/16, then on to West Bloomfield Friday 4/17 to Wednesday 4/22. Well keep you posted on future sightings!
Run in the dirt,
Randy Step, an obsessed runner in my prime
April 1, 2009 - I just love old time neighborhood races.
Yo Run Gang,
As part of the fitness community, Im sure you can relate; the weekend left me sore, tired and pleasantly beat to a pulp. The weekend included a glorious long run along with a marathon of other physical and non physical non stop action. I find that work is a good place to recover from play, time behind the desk (With my shoes off!) has its place.
The Martian Invasion of Races has things hopping around here; we are up to our ___ in aliens! Over 4,000 runners, yikes, join the madness this weekend. Enter at online until noon on Friday at www.martianmarathon.com.
I just love old time neighborhood races, and I like to visit Ann Arbor, the perfect combination. Sunday May 2nd is the Burns Park 5 & 10K Run, a 30 year old event in the classic old neighborhood just east of the U of M campus. Rolling streets, big beautiful old homes; a nice family event. Then its off to Angelos, Caf Zola or the dozens of great Ann Arbor breakfast & lunch spots! Enter at www.burnsparkrun.org.
Another neighborhood race that same weekend on Saturday May 2nd is the Live Like Andi 5K, 10K and 10 Mile run starting at Catholic Central High School just off Wixom Rd. in Novi. A newer race through newer lake front neighborhoods for a great cause. Join me for a Goofy weekend as I run Live Like Andi on Saturday and follow it up by running the Burns Park run on Sunday! Can a spring weekend get any better? Enter at www.livelikeandi.org.
Lets run, were burning daylight,
Randy Step, an obsessed runner doing everything to excess!
March 25, 2009 - Randy's gone missing....
Yo Run Gang,
You may find this hard to believe, the Head Goat, Randy Step the obsessed runner, has been missing today for many hours in Gnaw Bone Indiana where he is tweaking the course for the May 9th race. He claims to be alive and well, living on the crumbling edge and firing on all cylinders. He just got a cell and called in to say he is having the time of his life in the wilderness but is just not sure where he is. He says that 10 hour charge on the Garmin doesnt cut it but the weather is beautiful and not to worry. With only 35,000 acres and armed with 4 Strawberry banana GUs, he will make his way out in time to write next weeks obsessed email. See www.danceswithdirt.com and click on Gnaw Bone, youll get the idea.
Run smart,
Helen, the Head of I.T at Running Fits Mission Control
March 18, 2009 - Consider a trail race.
Yo Run Gang,
The trails are back! Winter has been holding the trails hostage for the past month, locked down with several inches of solid ice. Trails, a great, healthy choice, easy on the mind, easy on the body, without the dangers of traffic and breathing in un-burnt hydrocarbons. There is a bit of frost heave and mud this time of year and even a runner can have some impact on the trail surface so look for well drained high and dry trails. I do find that running when the ground is soft can actually flatten out bike ruts and improve the trail for when it gets dry and hard. Run smart.
As you plan your event schedule, consider a trail race, better yet, make trail racing the focus of this years calendar! I find a difficult trail run mentally refreshing, no worries about pace and time Im often fulfilled by just finishing! Check out www.danceswithdirt.com, www.trailmarathon.com, www.runflirt.com, www.runlegend.com, www.runvasa.com, and a website that should be up and running by next week or when the vibes are right, www.runwoodstock.com.
Run wild,
Randy Step, a runner obsessed with the wilderness
March 11, 2009 - My body felt worse than the weather...
Yo Run Gang,
Yesterday I headed out for a dreary rainy run. My body felt worse than the weather, tired, dead legged, bad stomach and short of breath. I gutted it out for a while then made a turn so it would be a short loop back to home. 20 minutes of this torture and like magic, all pain faded away, like the sun breaking out (But it was only getting darker and wetter). I felt light on my feet, smooth and the running was effortless. I took a turn away from home and into the woods where my short run turned long and my day was made. The moral to the story, who knows?
The spring races start Now! Not exactly the serious race season yet, but the St. Pats races signals the start. A fun choice, The Shamrocks and Shenanigans 5K is this Sunday, the 15th, 11AM start in Downtown Ann Arbor at Conner O Neils Pub. Info is at www.runshamrocks.com. All proceeds go to Save a Heart, Congenital Heart Center at C.S. Mott Childrens Hospital. A great cause, a fun time and an excuse for your behavior!
Hang tough on your run, the fitness, and the magic, will come.
Randy Step, an obsessed runner looking for the silver lining
March 3, 2009 - You are a Running Rock Star!
Yo Run Gang,
This is an excerpt from an email I received last week:
I am a 47 y.o. female fitness buff who likes to take on challenges (esp. as I mature). Last fall I did the Detroit Marathon: interesting experience, but I'm not a long-distance runner, so one is enough. I prefer the woods and running on the earth And Randy, just an aside: from your emails you would classify me a "wuss," but for almost everyone I know I'm obsessed! It's all relative to one's perspective!
Less than 1/10 of one percent of the population can finish a marathon so yes, she is obsessed (Ok to use passionate here if that helps you), she IS a distance runner, and she is not a wuss!
That said, I can relate to her email and Im sure you can too. As a running store owner Im surrounded by athletes that are faster, do harder workouts and run more mileage than I ever have. As silly as it may sound, I still find myself feeling a bit embarrassed when asked what kind of mileage Im running or what kind of time I hope to run in my spring marathon, with my mileage and times sounding wimpy to me. On the other hand I cringe when I hear someone say, Im not really a runner, I only run 3 or 4 miles 3 or 4 times a week knowing that they certainly are runners and that consistently running 10 miles per week or more is a serious commitment to the sport.
Our perception really is our reality, but its a reality we can change by changing our perception, so lets! Please slap me the next time I get embarrassed when talking about my running; Ill do the same for you!
You are a running rock star!
Randy Step, an obsessed runner, no two ways about it
February 25, 2009 - I had a nice long conversation with an old friend...
Yo Run Gang,
I had a nice long conversation with an old friend today and we had it during a nice long run. It would be cool if we could do all our catching up with friends during runs and that all our old friends were runners! Taking it a step further, I bet if all business meetings and negotiations could take place on the run, productivity would go through the roof! I have been on a conference call during a run and for once I was the quite one!
Ive been warning you, its time to get ready for spring running! The Martian Invasion of Races is coming up fast, April 4 & 5, with a choice of a marathon, half marathon, 10k, 5k and kids marathon there is no excuse and you know you are going to enter anyway so do it now and save a few bucks. The prices bump up on March 1st - Go to www.martianmarathon.com.
Get those kids ready for track! Running Fit track nights (Spike nights) are fun, motivational and the kids get free stuff and big discounts. Check out the dates and times below!
Running Fit Novi has moved! We are still in the Novi Town Center but now on the Grand River side by Bonefish Grill (How convenient!) Maybe Novi Running Fit manager Rachel will hook us up with a deal for after the Monday store run, perhaps Monkfish Monday! If it goes over well we could have Tilapia Tuesday Come on by and check out the new digs. Once we get things a bit more settled well invite you all to a grand opening party, Ill keep you posted.
Run like you mean it,
Randy Step, and obsessed runner, out to trick the world over to our side!
February 18, 2009 - Its grey, windy and getting dark...
Yo Run Gang,
When looking at the daily calendar and to-do lists, were reminded life is busy, complicated and at times overwhelming And to think, we choose to live like this! The other option is to do nothing, an option which comes with the stress of boredom, laziness and feelings of failure. There really is no in between or moderation, once you take on responsibility, be ready to rock and roll. Whats this got to do with running? Im sure you already know, youre a runner, Ive just described your M.O! As we crunch the daily run into the schedule something magic happens, somehow this busy life, is fulfilling. Bring it on!
Its grey, windy and getting dark, time to get out and run!
Randy Step, an obsessed runner, much like you
February 11, 2009 - I got new running shoes today!
Yo Run Gang,
Ahhhh, running in shorts! Yesterday gave me a bad case of spring fever, somehow I better get back in the winter mind set before Michigan slaps me silly Is it really only February?
I got new running shoes today! You may be thinking, big deal; the guy owns a running store for gosh sakes. True, but I always put in 300 miles in the shoes I run in before I ditch them, so as I close in on the magic 300 number I start getting excited and into shoe shopping mode. A simple pleasure in our simple sport and new shoes always help get me out the door. Hmmm I guess that means you should buy new shoes when the weather gets bad!
I just came across my misplaced DVD movie Without Limits (On the life of Steve Prefontane), my favorite running movie of all times. Now, I get to plan a winter movie night, curl up in a blanket and enjoy, another of those simple pleasures! If you have not seen it, or have not seen it in a while, get out and rent it (Find it) this weekend! A Warner Brothers film.
I just heard the weather, wind gust up to 50 mph how can I put a positive spin on that I think Ill head downwind and for a PR!
Run like the wind,
Randy Step, an obsessed runner, about to get my new shoes wet and dirty, yeah!
February 4, 2009 - All it took was one 40 degree day.
Yo Run Gang,
Sunday February 1st All it took was one 40 degree day, a bit of sunshine and the running fire is lit, dont let anything blow it out! Be smart, consistent and the magic will come. Dont increase your mileage over 10% per week, stick to hard easy days, (That is, on - off, long - short, or fast - slow, you get the idea.) Work the core on those easy days and Ill see you this spring on the roads, trails and at the races!
Winter is not gone but its going on SALE! Running Fit is blowing out all the winter run gear this weekend! Check the details below. Yes a minimalist sport but even us runners are motivated by a few new toys! Yes, there will be some shoe deals! Run, shop, run!
Randy Step, an obsessed runner ... who can be deluded by one nice day!
January 28, 2009 - When is your run scheduled?
Yo Run Gang,
Its official; we are experiencing a top ten, worst winters in recoded history. (Actually, Im glad to hear that, I was thinking I was going soft!) To add to the misery index, throw in the worst economy since the 30s and you get recession with depression. These times call for a head clearing run, a run with more value than ever for mental and physical sanity. Unfortunately, the motivation to get out the door for such a run drops inversely to the misery index, a dilemma. I remind you of this because knowing your daemons puts you in a better position to fight them. Get out the door, and push the clouds away.
On an upbeat note, I gave talks at 5 grade school student assemblies in the past 2 days, singing them on to the Martian Kids Marathon program. A program that teaches long term goal planning and puts childhood obesity on the run! The kids agree to log, collect, 25 miles between now and the Martian Kids Marathon on April 4th where they will run their final 1.2 miles with hundreds of other kids in front of hundreds of cheering adults! They get a T-shirt, the same finishers medal as the big kids, and all that goes with the accomplishment of a long term goal, a valuable life skill. Have your kids check out the kids site at www.martianmarathon.com/kids where they can download the log and training manual. I hope to see your family at the Martian Marathon! 5K, 10K, Marathon, Half Marathon and Kids Marathon.
Im running at 5 PM, its in my daily planner. When is your run scheduled?
Randy Step, an obsessed runner who has been told he beats the streets with the running message, much like a fuller brush Christian!
January 21, 2009 - Not too late for a spontaneous road trip!
Yo Run Gang,
Its amazing how the body adapts. Today I ran in sunny 19 degree weather and it felt warm, I was perhaps overdressed but it was great!
Another 10 days of slogging, off season running, will bring us to February 1st, the last of the fun winter races, The Super Bowl 5K, and the first day of spring training. Not exactly spring but February 1st is a good date to start taking your running a bit more seriously again. Time to get onto a schedule and aim for the spring race you entered. (NOT ENTERED? Guilt is a good coachs tool eh?) Check out www.martianmarathon.com & www.runsuperbowl.com!
Did you know Track is the number one participant sport in Americas schools? No other sport even comes close! I believe the school coaches are true American heroes for what they do, the amount of time spent for little or no pay and putting up with our kids and us parents! Yikes! For those of you with kids in track, consider setting up a Track Night for their team at Running Fit. Well offer additional discounts, arrange for product give-a-ways (Fun stuff from the shoe companies), and give you a gift for the coach. Track Nights (Spike nights) are a great way to kick off the season and do some team building. Call 734-929-9026 and let us know what Running Fit store is closest and what dates work. Then, spread the word!
Not too late for a spontaneous road trip! Join this obsessed runner at the Bigfoot Snowshoe Race this weekend in Traverse City, see www.runsnow.com. Better yet, escape to Florida for a half marathon in 2 weeks, cheap flights, cheap hotels and very cheap camping available. See www.danceswithdirt.com.
Enough promotional propaganda, get out the door and get in some miles!
Randy Step, an obsessed runner on an obsessive, but fun schedule
January 14, 2009 - The middle of the road will get you run over.
Yo Run Gang,
Have you noticed the proliferation of articles and books with topics like, Run less, run faster, Train only 3 days a week and finish a marathon, or Run your best race on only 20 miles per week? I dont get it. It seems like there is a lot of dumbing and numbing down in all areas of our lives and passions going on in this country. I promise, it wont happen in this blog! My advice for 2009, make a resolution to put in the highest running mileage week of your life and put in the longest single run you have ever done! Perhaps put in your most mileage ever have while training for a specific race. Plan for it, put it on the calendar and make it happen. Youll be faster, fitter and will get the kind of satisfaction not found in with some wimpy attempt to just get by. The middle of the road will get you run over.
Join me at the Super Bowl 5K on February 1st Where I plan to run the course a couple times, to add to the enjoyment and deserving of the Hooters hot wings at the finish! Enter at www.runsuperbowl.com.
Randy Step, obsessed with running with no regrets
January 7, 2009 - Still in love and obsessed my wife, family and running.
Yo Run Gang,
30 years ago I snuck out for a 10 mile run with a beautiful young woman; we were sneaking because her mother considered seeing the groom on the morning of the wedding bad luck. Now with 2 wonderful grown children and 30 years of wonderful memories, we continue to run long together and I believe its possible that this magic can go on for another 30 years. The email that follows adds to my hope and gets me all choked up
Just want you to know I had a blast at the Holiday Hustle since I was the only one in my age group, got a first and a beautiful ornament. I'm new at all this stuff, so thought I had to walk 5 miles, not 3.1. My running son-in law from Crown Point, Indiana told me that distance would be a piece of cake for me. He also helped calm my nerves (by phone) making sure I had the chip in the shoe correctly, etc., etc. When I called him after the race to tell him I was first, he jumped instantly to the Internet to get my times, etc, etc. I told him----"They won't have that this soon", but he was on the site before I finished my protest and there was my name: Rita Rotramel, 79 years old, FIRST! He was more excited than I was, although I was pretty excited too. He has great plans for me next year when I'm 80. I love the shirt and your fun messages. - Regards, Non wimp walker, Rita - Ho Ho Goooooooo
Im reminded how events change people into athletes, at any age! Need a new challenge to rekindle the flame? Join me for a road trip to Traverse City on January 24th weekend for the Bigfoot 5 & 10K Snowshoe Race. Snowshoe running is just running, no learning curve. Well be slow and stumble around a lot but well be laughing, sweating and loving it. You can even rent snowshoes, enter at www.runsnow.com (Shameless Plug: Snowshoes will be on sale at Running Fit, Traverse City, where packet pickup is held!). I went on priceline.com and there are a ton of cheap hotels this time of year. Ill see you at the most beautiful race start setting you will ever experience, Timber Ridge Lodge!
Randy Step,
Still in love and obsessed with his wife, family and running
2009-01-06 - A new year and time to attack but no rush!
Yo run gang,
A new year and time to attack but no rush! January falls into what I call, off season fun running. Nothing too serious, no real racing, no concerns about a strict schedule. Like December, a time to keep consistent and being content with just getting out the door. Training for the spring race season should start on February 7th at the Super5K (www.runsuperbowl.com), Super Bowl Sunday Morning, the last fun, non race race of the season. Well run easy, have some fun, take home a finisher pint glass then get up Monday morning with fresh legs, a great attitude and a plan for increased mileage and quality running so when spring hits, we will be cranking! See the plug below for Running501, a great place to get a schedule and take your running to the next level. OK, January is the off season but its also the time to set goals for 2010 or they wont happen. Your first 10K, half marathon, marathon or perhaps ultramarathon? One fun goal Ive been chipping away at for a few years is at www.half2run.com. Ive taken on the challenge of running a half marathon in half the states. I shoot for at least 2 new states each year, its the fun stuff that keeps us going! I consider the Martian Invasion of Races as the kick off to spring racing, its the weekend after Easter, April 10th. Choose your distance, make the plan and commit by entering at www.martianmarathon.com.
Get those kids moving! As runners, long term goal planning may be one of the greatest gifts we can share with our kids. (Or any kids you know!) The Martian Kids Marathon requires kids to log 25 miles by April 10th. They will then get to line up and run the last 1.2 miles with around 1,000 new running friends and will get a Marathon Finishers T-shirt and Marathon Finishers Medal. The ability to focus on a goal and chip away at it each day will carry over to all parts of life. Download the fun coloring book style training manual and log at www.martianmarathon.com/kids and get them into the January goal setting mode!
2010, a year or a total run mileage goal for the year!
Randy Step, an obsessed runner with a calendar and pencil in hand!
December 30, 2008 - Any warm winter day is a gift!
Yo Run Gang,
Strange weather but any warm winter day is a gift not to be passed up but the wind! Its time to call in some favors, get a ride upwind and then run home or drive upwind, leave a car and catch a ride back to get the car whenever. I always enjoy a point to point run, it doesnt seem so, pointless!
As silly as New Years resolutions are I enjoy the clean slate feel of the blank running log ahead. A great time to plan, to dream and to start. Having New Years falling in a winter month is a valuable catalyst to get us out the door when we need it most. If youre lucky, you got some Holiday running gifts; these also can help light the fire. No run gifts? This is the week to go buy your self some, call it an investment in motivation, one sure to beat the market in 09! (See the Product of the Week below).
You know I repeat the important stuff. Get online and enter a spring race. Knowing you have committed to an upcoming event will push you out of a warm bed and out the door. For an early season long run check out the Marian Invasion of Races April 3 & 4, 5K, 10K, Half Marathon and Full Marathon. Commit today at www.martianmarathon.com!
Get out and set that point to point P.R!
Randy Step, an obsessed runner looking ahead
December 17, 2008 - The final miles of the running year.
Yo Run Gang,
As we log the final miles of the running year Im reminded of the tremendous motivational value of the log. You may no longer be able to set a PR at a race, but streaks and total mileage PRs are always out there. Totals like the most mileage ran in a day, a week, a year. Streaks like the most days ran in a row or some other motivational streak like number of weeks in a row that you ran at least 3 days. Im sure many of you are looking at the years total and are getting out the door trying to hit a number with value to you. 500 miles, 1,000 miles or maybe 2,000 miles! If you dont keep a log, I suggest you add it to your resolutions!
As the snow blows you will need every motivational trick in the book.
- Run a marathon in 2009! The ultimate gift for yourself this holiday season. Start the process with an entry into Running Fit 501 marathon training program! www.runningfit501.com
- Sign up now for the February 1st Super Bowl Sunday 5K. Having a race on the calendar give your running purpose, you are in training! Enter today at www.runsuperbowl.com. Heck, the finishers pint glass is reason enough!
Get me out of here! Another way to stay motivated to run all winter is to head south for a long weekend of running! A few days in shorts can renew your fire. Join me in Dade City, Florida at Dances With Dirt Green Swamp the weekend of February 7th. I just looked on Orbitz and found a direct Northwest flight from Detroit to Tampa for $169, Thursday Sunday. Grab a friend or 3 or 4, we have $98 rooms blocked at a new Hampton Inn (I have a cheaper hotel solution, scary but clean!). Not ready for a half marathon or more? Come and volunteer, Ill be sure to give you plenty of free time to get in some trail miles! Go to www.danceswithdirt.com and click on Green Swamp! Email This email address is being protected from spambots. You need JavaScript enabled to view it. with questions.
A novel idea, a guys night out at Running Fit, tomorrow night, see the info below. Yes, we know its kind of early for us guys to start shopping for gifts, heck Christmas is still a week away! Get the gang together, Ill see you there!
Randy Step, an obsessed runner motivating you so you can motivate me!
Print this list and bring it in Friday Dec. 19 Sunday Dec. 21, 2008 and get these Last Minute Deals for the Runner on your list or for you!
(You cant go wrong, size hardly matters!)
Socks buy 3 pair, get one free!
Asics Running Bags 25% off
Princeton Tec 4 LED Headlamps, $5 off (Obsessed Runners Favorite toy!)
Running Fit, Nike, Featherlight embroidered running caps $5 off!
Runners World Calendars, 25% off
December 10, 2008 - Slog on!
Yo Run Gang,
Get on your gear, get outside and get to work This is the ad I heard this morning for Farmers Fleet and Supply! Sure sounds familiar!
So, last night, I got on the gear, slapped myself a couple times (Short on sleep) and headed out into the rain. Every step was an effort, I felt dead legged and worked for every breath. 10 minutes in I decided I would run just 30 minutes, what I figured was 20 minutes later I looked at my watch and it had actually only been 2 minutes! I forced out the full 30 minutes, every one of them torture. The moral of the story? Some days just suck. The good part, once I was finished I felt just fine, I was glad I got in a run and I am happy that not many runs go this bad! Many of you have expressed that my obsessed mail offers motivation. I share this story with you so that you know that you are not alone out there on those days when the run goes bad. Slog on!
Join me for the Holiday Hustle 5K in Dexter Saturday night as we go dashing through the snow! More info is at www.runholiday5k.com.
Randy Step, an obsessed looking forward to tonights run, it can only be better!
January 9, 2008 - 2007 was my year for holes.
Yo run gang,
Thought: When you keep a running log, you get to run twice! Especially nice on the days that the run goes well, you experience something beautiful or set a personal record. Recording the texture and details of such a run will add to your running life, again! OK, the New Year is underway and I've beat the log theme to death, enough.
Holes: 2007 was my year for holes. I broke a toe in June and by cutting a hole in all my running shoes, I was able to run pretty much pain free during the 5 months it took until I could finally put on a shoe without a hole. November in Barbados, I ended up with a blister after a couple long hot races. Taking a serrated steak knife I cut a round hole in the heal of my Nike Air Zoom Elites just a bit bigger than the blister. I headed out the door pain free and healing quickly! I felt no effect on the shoes performance; perhaps I'll cut a few more holes and lighten them up. For your next foot problem, consider going under the knife!
On Saturday, put away the Yak Tracks and come Yack on the Track! Open running from 6 AM to 11 AM, U of M indoor track, Ann Arbor. It will be worth the drive to run in shorts and hit the expo! Join us. Enter at www.runhealthystart.com.
Track Meet! After the open run action at U of M, there will be an open track meet. A great opportunity for students in middle school, high school and those of us out of school! A chance to get the feel of running in a full blown meet on a college track with accurate events and timing. Only $5 for kids to enter this priceless experience. Not fast, not to worry, event heats will be by pace. 60, 200, 400, 800, 1600 and 2300 Meters, along with several relays so grab the team! Enter at the door after 11 AM or online.
Get out and run! Randy Step
Head Goat and Obsessed Runner
For more Run Reading, click here: Don't Run To The Doctor!
December 3, 2008 - Tis' the season of giving.
Yo Run Gang,
Those of us who are passionate runners know that running is truly a gift. Not only does it add to our mental and physical health but our quality of life, our self esteem and so much more. Life without running would be quite different.
Tis the season of giving. As with all that is good in life, we tend to want to share our experiences with others. Unfortunately, our passion for running cant be transferred, the passion must be found by the individual but we can play a part. Yes, we can roll model our happiness and health and can invite the beginning runner (Or potential runner) along for a non intimidating walk/run but we all know, new running gear helps get us out the door and fires up the excitement. When we get a new running jacket, new shoes, new watch we cant wait to get out and play with our new toys. By giving these kinds of gifts, you may light a flame that will burn forever. Just try to find a gift that could beat that!
The Obsessed runners suggested Gifts for the potential runner; of course you get this stuff at Running Fit! (Shameless plug).
New shoes: Yes, shoes are a lousy gift because they will need to be exchanged and fitted correctly. A gift card would be more practical but cracking open a box of fresh running shoes adds a bit of magic. You can always include a card that says, yes, you will need to take these back to the store and get fitted in the right shoes but I could not bring myself to giving you a gift card!
A paid entry to a walker friendly event or the Running 101 class for the beginning runner: Remember your first event when you expected to come in last but ended up far from last and excited to enter another! Include a 5K training schedule (Ive linked one here!). Perhaps the Martian 5k on April 4th would be a fun event. Get the info at www.martianmarathon.com.
A running magazine and gift card: People love magazines and the glossy pictures!
Garmin 205: For the potential runners who is a tech nut. Not a cheap gift, your will guilt them into becoming a runner!
Run, shop, run, shop, run, shop,
Randy Step, an obsessed runner who likes new toys
November 26, 2008 - The worse the weather, the more valuable the run.
Yo Run Gang,
Bring it on, the worse the weather, the more valuable the run, both physically and mentally. There is something about a cold morning run in horrid conditions in the dark that gives a feeling of power, what I call a Rambo Run. Its like you have something over everyone else. These runs can make us feel like superheroes, something a run on a beautiful day just cant match. Get out there and feel the power!
Traction time is coming. There is no reason to worry about slipping and taking a fall on the winter run. Putting on Yak Tracks adds to the feeling of invincibility on the winter morning run, there is something about running on crap footing with reckless abandon that fires up the soul!
A time of thanks. Especially during the holidays, I think of our American soldiers on the other side of the world away from family and friends putting it all on the line for us and I stand in awe. Thank a vet.
At a recent convention of all the running stores in North America, Running Fit was awarded the Ubuntu award for being the most charitable Running Store in the world, our industries highest honor. Yikes! The truth is, this award was won by our customers and staff who made such giving possible. With the increasing difficulties in our economy, charity will become even more important in the year ahead but will also be more difficult. Again, we thank you.
Get out and run!
Randy Step
Running Fit, an Ann Arbor, Michigan based company wins international humanitarian award!
Running Fit is the 2008 winner of the Ubuntu Award, a special honor to recognize the leading running specialty store for outstanding community service and involvement.
"The word 'Ubuntu' has no literal translation in English, but in essence it means humanism, a shared world view or vision of humanity," said Russell Clark, C.E.O. of Balega, sponsor of this award. "It's about the principle of caring for each other, and a spirit of mutual support. A person with Ubuntu is open and available to others, generous, hospitable, caring and compassionate. More broadly it is the belief in a universal bond of sharing that connects all humanity."
Click here to read the rest of the article
November 19, 2008 - The weather is consistent!
Yo Run Gang,
The weather is consistent! Consistently MISERABLE! Yes its the off season, but a goal of getting out the door at a minimum of every other day should be a minimum. No mileage minimum needed, once you get out the door that part works out fine. Get out the door. Yes, I do repeat the important stuff!
Last week I mentioned shopping for value, bang for the buck, not spending on unnecessary stuff, garden statues come to mind As I packed my running garb today for my mid-day run, I noticed I always grab the same pair of CWX tights, my Peal Izumi Jacket, my Brooks mitts The point is, you dont need 10 of everything, just a couple of good pieces in each apparel category and you can run all winter. Run gear is all constructed from different variations of the same polyester fibers and good technical apparel wears like iron. Someone once asked, You paid $200 for a Gore-Tex running jacket?, my response, some people pay that much for a suit coat, just try wearing that 7 days a week and see how long it lasts. Seriously, I wear the same couple of jackets day after day, all winter long, year after year, talk about value.
Pull it on, lace em up, and you know what,
Randy Step, an obsessed and consistent runner
November 12, 2008 - It looks like we are in for some tough days.
Yo Run Gang,
On the economic side it looks like we are in for some tough days and as Ive said so often, we are fortunate to have running to get us though. With the mental and physical health we get from our runs we can better handle adversity. Running puts us in a better position to be a positive and helping source for others as well as ourselves. We will all be looking for value in not only what we buy but also in what we do. Running will be a valuable use of our time; a great return on the time we invest each week. A short run can go a long way!
At Running Fit, we continually work hard to find and offer products based on value. As runners ourselves, we test products for performance, durability and price. Our goal is to carefully fit you into the proper footwear and apparel that will keep you injury free, comfortable in all conditions and will last, adding to the return on your running investment.
We encourage you to encourage others to get out the door; the best way is to lead by example.
Enjoy every healthy day,
Randy Step, an obsessed runner, and the faithful running crew at Running Fit who share your passion.
November 5, 2008 - I'm obsessed with the holidays!
Yo Run Gang,
As I said last week, its the off season, time to lick your wounds and ease up the mileage. That said, to make good use of the extra time you will have, might I suggest working on your core strength and flexibility, something that many of us (Me) neglect during the intense running months. We have even set a couple clinics to show you how! See below.
Last week I also suggested starting some healthy, family and friends fun run traditions. Below, I have included the information on some great choices so you can fire up the family and get them entered. Another option is to start a family tradition of not running but volunteering at a run each year, there is a link on each event to do just that!
Run for fun!
Randy Step, an obsessed runner, obsessed with the holidays!
October 29, 2008 - November, the start of the stress free running season!
Yo Run Gang,
Ahhh November, the start of the stress free running season! Sure, the weather sucks, but who cares. The racing season is behind us and for the most part, there are no scheduled miles to worry about. A time for short runs, days off, and perhaps a long run if you feel like it every other week or so But not too long.
Running is that sweet spot of our day, its what we do to escape work, worries and stress. So, when I say stress free running its a bit of an oxymoron, but not all things are black and white. To follow a running schedule and prepare for an event takes dedication and commitment, with that comes a certain kind of stress, not a serious stress like the things you have little control over but you get the idea. From now until the end of January, lighten up and enjoy!
The serious events are over but the fun family running events fit in well with the holiday schedule. If you havent already, I suggest starting some holiday running traditions to get the family out together and share some fun miles. It starts with the Detroit Turkey Trot. Its worth a trip to the big city for this Parade of an event, and yes, there is even a parade!
Get out and run!
Randy Step
October 22, 2008 - What a glorious weekend in the D
Yo Run Gang,
What a glorious weekend in the D. Congrats to all who accomplished their goals on such a beautiful running day. I didnt run Freep but came up with my own spectator event, laying out a 10 mile run course that allowed me to see the leaders at several points during the race. You cant run them all but you can always dream up new ways to enjoy the sport and get in your miles!
Frost tonight! Running tip of the week, dont run naked! Actually, I find that by over dressing, it makes it easier to get out the door on these cold days. Start your run with a small loop so you can drop off the extra layer as you warm up.
Along with the cold comes the dark, it figures. Thanks to the new L.E.D. headlamps, running in the dark aint as bad as it used to be. In fall and winter, for those of you who continue to run trails, I suggest a hand held flashlight in addition to the headlamp to help spot those roots. My choice of headlamp, the Princeton Tec, 4 L.E.D. lamp, (Shameless plug) $39.99 at Running Fit!
Light the night,
Randy Step, an obsessed runner, be it winter or summer
October 15, 2008 - Yikes, its the Detroit Freep Marathon week!
Yo Run Gang,
Yikes, its the Detroit Freep Marathon week! For those of you who put in the long hard miles all summer and will tow the line this Sunday for the full or half marathon, congratulations! All the work is done and the marathon will just be icing on the cake, enjoy. For those of you who did not get in your training miles but are still going to line up Sunday, you will be doing all the work on race day, good luck!
For those of us on the marathon side lines, we are envious of your dedication to training and you inspire us to perhaps consider the marathon or half marathon next year. For you first timers, to increase your chances of marathon success and have the motivation to get in those miles, consider joining the 501 marathon training class at Running Fit. Classes will form in January preparing you for a spring marathon, and in June preparing you for next years fall marathons. Go to www.runningfit501.com and take the plunge!
Running Fits Scrambled Legs BBQ!
Post Freep Marathon party takes place at Bookies Tavern! After your run, come join the party and share your war stories with people who want to hear about it! Bookies will be the place to be! Bookies Tavern is at 1265 Washington Blvd., right back at the starting line! The Head Goat extends his personal invitation for you to join the Running Fit gang for this Barb-B-Q beer bash. Heck, you deserve a reward! Family, friends, spectators, volunteers and street people welcome.
Get out and run!
Randy Step
Head Goat and Obsessed Runner
October 8, 2008 - Coming off a fall marathon and feeling beat up.
Yo Run Gang,
This running life Coming off a fall marathon and feeling beat up. Anticipation, worry, focus and accomplishment followed by post event depression. The answer to this is a new goal, time to start training and planning for another event. Savor the pain and move on. You worked hard to feel this bad! As I say all the time, you get to experience the true highs and lows of life, not that numb middle of the road, couch potato, comatose haze of constant blahhh. You know the full range of what life has to offer. Enjoy the ride!
The chill is in the air. Now is the time to commit to a winter of getting out the door consistently and putting in the miles. One of the reasons we run is that it is simple and requires hardly anything. Yes winter requires a few more layers, but in the grand scheme of sports, winter running is still as basic as it gets. A synthetic base layer next to the skin to wick away moisture, (staying dry is staying warm) covered by a micro fiber vented shell to stop the wind. Add to that, hats, mitts, some traction control for the shoes, head lamp and reflective vest. (Did I mention its always dark) The winter gear is just trickling in at Running Fit. A fun time to shop for the few but essential pieces of the winter puzzle. We have some serious tech clothing geeks on staff that love to tell you what they wear and will steer you right.
Bring on what ever; well be ready to run.
Randy Step, an admitted obsessed runner and tired Goat
October 1, 2008 - Fall, time to reap the benefits of the years training!
Yo Run Gang,
Fall, time to reap the benefits of the years training and crank in a fall race unless you are like me, coming off a summer drought (sidelined by injury). Luckily, I got in a late crop that seems to be coming in nicely (healed and back training!), no personal records this fall, no hay in the barn, but Im hungry for next year, and thats a good thing!
As Ive said in the past, the market might crash or soar but getting out the door for the days miles is one of the rocks you can steady this life on, a recession proof passion. In the lean years, we might not be able to afford to fly to Hawaii to run the marathon but we can lace em up and head out the door for head clearing trip to nirvana, with no $4 per gallon gas needed. A simple sport worth so much more than the sum of its parts, the ultimate investment.
Run with the bulls,
Randy Step, an obsessed runner
" at 57, I had decided to become and athlete. Putting the intensity and involvement that I once felt for the life of a physician into the life of the distance runner My fitness program was never a fitness program. It was a campaign, a revolution, a conversion. I was determined to find myself. And, in the process, found my body and the soul that went with it." Dr. George Sheehan (This Obsessed Runners favorite philosopher)
September 24, 2008 - I've decided that running may be the meaning of life!
This morning on a quiet country road, I decided that running may be the meaning of life During a great run we can truly live in the moment, all senses firing on all cylinders with the smells, sights, feel of the wind and weather, the physical work, the fatigue, success and completion feeling fully alive and knowing it. Perhaps a second run is in order today!
Running, such a simple sport until I looked at the list of what I needed to load in the trucks this weekend starting with what I need to put on a 20 mile run for 400 of my friends on Saturday. 6,600 cups, 228 gallons of water, powder to make up 73 gallons of sport drink, 400 bananas, a mix of 400 bagels and muffins,10 tables, mile marks, cones, signage, generator, clock, music and 25 people to help me pull it off. Thats for Saturday, then The Big House Big Heart run on Sunday with 7,000 runners, 250 volunteers, and, and, and Yikes!
Lace em up and get out there,
Randy Step, an obsessed runner who will need a weekend after the weekend!
September 17, 2008 - It is a busy running life that sometimes requires choices.
Yo Run Gang,
It is a busy running life that sometimes requires choices. A week from Saturday, September 27, is 3 weeks out from the Detroit Free Press Marathon; time for the traditional last long run. Running Fit offers a traffic free training run of up to 20 miles, starting at Nankin Mills on the Edward Hines Dr. Its a great race simulation run with several hundred runners, a great way to get ready for the Detroit Marathon or Half Marathon. Click here to sign up online. Yes, its the day before the Big House Big Heart 5K and longer if you join this obsessed runner, so what to do? Choices, you can run long Saturday then come and shake out the legs in the big party run finishing on the field in the Big House Stadium Sunday afternoon Or, you can do it all! Yikes! Sign up for my obsessed runners team or the Big House Big Heart 5K at www.bighousebigheart.com.
Not enough running? Squeeze in this road Trip! The ultimate fall color run, Saturday October 10th, the Vasa 5K, 10K & 25K Trail run in Traverse City. If your schedule is flexible, stay for the special screening of the movie, Spirit of the Marathon (www.marathonmovie.com) at Travers Citys State Theatre on Oct. 14 at 7:30 p.m. Producer Melissa Leggett will be in town for the screening and also doing a Q&A after the film. Sign up for the Vasa Trail Run at www.runvasa.com.
Enjoy every mile,
Randy Step, an obsessed runner with no time on his hands
September 10, 2008 - I am NOT going to rehab!
Yo Run Gang,
Ah, the good old hunter and gatherer days, todays life is busy, complex and stressful. The daily run seems to shed off the mental load as the miles add up. The head clears from 1,000 thoughts at once down to a singularly clear mission of movement. What would we do without running, this simple, physical and psychological gift?
Yesterday while listening to some tunes I thought up a design for the back of the shirts we offer to the Big House Big Heart Obsessed runners team. The art will say, Obsessed Runner! Said I aught to go to REHAB, I said, NO, NO, NO! Ill post the art on the website when its ready.
Please join me on Sunday, September 28 at for this amazing run that finishes on the 50 yard line of the University of Michigan stadium and is for a great cause. Enter at www.bighousebigheart.com. No additional charge to join my Obsessed Runners team, just click on Make it a 10K, or More. There is a charge if you order the obsessed shirt. Join me and make it the worlds longest 5K by running a loop of the course in advance and making it a 10K or running a 7 mile course with mile marks and aid, then running the 5K course in advance, then running the 5K, making it a half marathon! We have someone running it all twice for a full marathon if you want to join her! Yikes!
Get obsessed, stay obsessed,
Randy Step, an obsessed runner who is NOT going to rehab!
September 3, 2008 - My biggest pet peeve.
Yo Run Gang,
My pet peeve seeing a runner running on a main drag, running with and not against traffic Hey, youre giving running a bad name!
By not living a sedentary life we avoid some heath risks but take on others. Sure, the obvious risks like getting hit by a car while out on a run but the hidden risks associated with breathing and exchanging more air in our lungs and sweating and burning more calories, requiring more fluid and food put through the system. Running along a main thoroughfare and breathing in that swirling dust cloud filled with unburnt hydrocarbons and what ever else is blowing around makes me think of our lungs like a Fram oil filter trapping the dirt. Not a healthy thought, get me to a trail or side street at least!
As for fluids, Im sure that today, drinking close to a gallon of tap water each day adds additional risk, runners need clean water and healthy food lots of it!
Perhaps this is a good time for a shameless plug for our event water sponsor, Absopure, the water for runners. For the athlete, water delivery makes good sense. I just learned Absopure also has one of the largest plastic recycling operations in the world right here in Dundee, Michigan and that they will home deliver cases of plastic bottles, picking up your old plastic at the same time, cool eh? We will be serving Absopure at Dances With Dirt and Big House Big Heart and Absopure will be taking the empty plastic bottles to recycle them. Call 1-800-4-ABSOPURE for home or office delivery and thanks for putting up with my shameless plug, whew.
Run healthy,
Randy Step, an obsessed runner who obsesses on the run!
August 27, 2008 - Motivation
Yo Run Gang,
I was recently asked what to do when youre not feeling motivated to go out for a run. I thought Id give some of my common answers: Motivation is a feeling, feelings are a choice. Like so many things in life, yes, happiness is a choice. Example: You get in a traffic jam, your choice could be to sit in this rush hour traffic jam and appreciate the time alone with your thoughts, to sort out the world, or, you could park the car and get in a run, not loosing any time in your day, or, you can gripe, moan and complain about how the world is and be miserable. Your choice! (Reminder: Keep a bag of running gear in your car at all times!)
Another example: When the weather is hot and muggy, you can make an action plan and put out some ice water on a shaded loop and get psyched about the challenge of this hot run and how it will help with your heat adaptation for the next hot race, or, you can gripe, moan and complain about how the world is, do nothing and be miserable!
So, when your mind seems to be made up that it wants to do anything but run, go run. Show your mind that not running is not an option. Hey head, get with the program or be miserable, it's up to you, I'm running! Feel bad; run down, unmotivated, good! Once this run is finished you will have a much greater feeling of satisfaction and accomplishment than an easy run on a nice day. Those are the wimpy runs!
So the next time you feel unmotivated, get your lazy butt out the door and hammer!
Randy Step, who chooses to be an obsessed runner
August 20, 2008 - My last Olympic comments.
Yo Run Gang,
Watching the Olympic coverage offers us a great opportunity to analyze form. A time to study arm carry, forward lean, stride length and all that goes with efficient running, heck, why not learn from the best? While watching the mens and womens 10K I was in awe to see what seemed to be effortless sub 5 minute miles. I also noticed that the form of the elite athletes did not change much during the cool down and warm up miles, showing that we really can learn good form from world class runners and that pace is not a factor. Yes, even us schlock runners can learn to slog more efficiently!
My last Olympic comments Dont you just love the sports that dont need judges? Sports whose outcome is determined without opinion or politics? Sports where the winner goes the fastest, longest or highest? Bring on the running events!
Any cross country runners in the family? One last plug for spike night! Details are below.
Yes, Dances With Dirt is sold out but you can still have a chance to experience this wild event in the dirt by being a volunteer on The Dirt Crew Sept. 6th! Join me as we put on this impossible event, I promise a good time and lots of swag! Email This email address is being protected from spambots. You need JavaScript enabled to view it. and say, yep, its my turn to give back! Thanks.
Run efficiently forever,
Randy Step, an obsessed runner who is now thinking too much while out on the run.
August 13, 2008 - The Olympics are upon us!
Yo Run Gang,
Did you know that watching TV can be good for your running but it only happens every 4 years. The Olympics are upon us! After watching the best in the world and seeing the passion and commitment first hand, you cant wait to get your butt out the door and try to be better than you are.
We can all be roll models and heroes. How many times have you heard a neighbor say, arent you the one I see out running every morning? Yes, you are setting the example that in this busy world you fit in your run, perhaps making them pause to think, maybe I can do this too. Heck, invite them!
A busy week for the obsessed runner and closet triathlete, Running Fits T-Rex Triathlon is sold out at 400! Watch for more mid week evening venue runs from us.
Watch TV!
Randy Step
Head Goat and Obsessed Runner trying to find his remote after 4 years!
August 6, 2008 - Never, never, ever, ever grow up!
Yo Run Gang,
Like Peter Pans says, never, never, ever, ever grow up. The running life sure helps keep us acting like kids and fitness in general helps ward off the lethargy of old age. I dont go to a lot of concerts but recently went to see Jack Johnson and last night saw Sheryl Crow along with James Blunt. The audience for Jack Johnson was in general, significantly younger than the Cheryl Crow crowd. They stood dancing singing and smiling the entire concert even though Jack Johnsons music is on the calm and quiet side, while the Cheryl Crow crowd sat like they were at home watching TV even though the music was rockin. Dont let this happen to you! Get out and run! Get out and dance! And never trust a thought you have while sitting down and never, never, ever, ever, never grow up or stop running!
Know any High School Cross Country Runners? Spread the word about the Running Fit Spike night Thursday August 21st in Novi. Reps will be on hand giving away lots of cool swag, spikes will be 20% off and it will be a fun night to fire up the season and well worth the drive!
Randy Step, an obsessed runner and Peter Pan fan
