May 7, 2008 - Your body is out on that crumbling edge, just about ready to break off.
For those of you in marathon training mode, when you get to that last long run be it 20 or whatever, remember, your body is out on that crumbling edge, just about ready to break off. Your chances of getting sick or injured are at an all time high. Avoid sick people and act a little wimpy when it comes to moving a heavy object, doing a big day of lawn work or whatever. Yes, it sucks but you worked hard to get here, be a wimp. That said, I just ran my 20 for Bayshore, Im sick as a dog, and I pulled a quad muscle getting screens down from my attic some coach.
Get out and run some trails! Check out this video from the Running Fit trail marathon weekend, it will help motivate you! http://www.youtube.com/watch?v=tb6F_alzHZU
Get out and run!
Randy Step
April 30, 2008 - Peek into my closet.
Yo run gang,
OK, Im an obsessed runner but have alluded to the fact that Im a closet triathlete. Today, Ive decided to let you peek in the closet. In my past writings Ive talked about having a diversified aerobic activities portfolio, this diversification will keep you sane when your body decides to take some time off in one discipline lets say that plantar fasciitis does not allow you to run today. Rather than experiencing a suicidal feeling, not unlike what happens when the market crashes, you head to the pool or get down the bike, let the endorphins roll and these sports suddenly turn to gold! By entering a multi sport event from time to time, you will enhance your personal perceived value of the other sport disciplines, so that even if you are obsessed in one, you can still be fulfilled by another. A bit more peeking in my closet and you find that this obsessed runner (And my wife Kathy) have competed twice at the Ironman World Triathlon Championship in Kona as Ive said, everything to excess!
That said; its also fun to dabble in the multi-sport brands when it comes to shopping for toys! Running Fit has good stock in tri shorts, suits and tops by brands such as 2XU, Zoot, Sugoi and Pearl Izumi. As an obsessed runner, Im so comfortable with brands like Asics, Brooks, New Balance and Nike, its almost a feeling like getting a tattoo, when I put on a top and shorts by a company like Zoot!
Need a first time tri to train for? How about the T-Rex Tri, 6:30 PM Wednesday evening August 13, 2008. A .5 mile swim, 12.4 mile bike and 3.1 mile run. Enter at any Running Fit and you get the very cool T-Rex race T-shirt when you enter! I love immediate gratification! You can get more information and register online at our website, www.runtrextri.com.
Once in a while we cant help but blow our own horn I just went over the Running Fit donation figures for 2007 and must admit, it gave me a wonderful chill. The 2007 total of in-kind and cash donations from Running Fit to various charities, local races, schools and running teams came to $68,000. Yikes!
Get out and swim, bike, run, run, run, run!
Randy Step
Head Goat and Obsessed Runner, now out of the closet
April 23, 2008 - The great part of about not being in great shape...
Yo run gang,
The great part of about not being in great shape is that a workout is such an efficient use of time. Once in marathon training mode, the long run and weekly mileage need serious scheduling to get done but its finally worth it when the 6 mile run seems like a day off and you realize Youre fit! Pick a race, sign up, and get into training mode!
Run tip of the week: Start and finish long runs near the ocean. I once went to a running camp and was coached by Bill Squires from Boston. Squires coached Bill Rodgers, Dick Beardsley and other notable runners back in the day. Coach Squires said to always start long runs near the ocean so that when finished you could just walk in and ice the legs. I was thinking, great if you live near an ocean. I did find that standing in ice water after the run really does work a bit of magic. The icy plunge removes the day-after long run dead heavy leg feeling. You dont need the ocean, any lake will do this time of year and as summer wears on, the creeks and rivers seem to stay icy cold. I also find that water from the hose runs mighty cold and just running it over the legs for a couple minutes does the trick. Yikes!
Old business: Thank you so much for your tremendous response on how to trick myself into doing core and strength training. The trick thats working for me is the guilt I felt after reading all the things so many of you do to stay strong and flexible. Ive posted your responses at runningfit.com, click here and get ready to be shamed into fitness To the core!
Run, plunge, lunge, repeat!
Randy Step, an admitted weak, inflexible, obsessed runner
April 16, 2008 - Does it get any better, cool mornings, glorious days
Yo run gang,
Does it get any better, cool mornings, glorious days I feel an overuse injury coming on!
Seriously, there is no cramming for the exam in running; the only way to get in long run shape injury free is to creep up the miles. I know the roads and trails are calling but I believe the 10% rule is golden. If you ran 20 total miles last week, this week should not be over 22. The weekly long run can be bumped up about a mile per week. Do you have time to get ready for that half marathon in June? Do the math.
Spring, shoe time Running Fit is offering a great deal for you neutral runners, Asics Cumulus $85, on sale for $67.99 and Asics Nimbus $120 on sale for $85.99. (Neutral? High arches, no motion issues, very cushy shoes.)
Trail race last call! The April 27th Running Fit Trail Marathon and Half Marathon will be filling with no late entry! The Road Ends 5 Mile trail run on April 26th will not be limited.
Please consider joining us for an afternoon in the woods and a free Weed Whacker T-shirt this Sunday, April 20th, 1 PM 4 PM as we volunteer to pull an invasive weed at Pinckney Recreation Area. Optional 5 mile trail run at Noon! This starts at Half Moon Lake! The event is free, but you must pre-register and sign a waiver. Click here for the waiver, online registration and maps.
Patience sucks Thats why they invented Ibuprofen!
Randy Step
April 9, 2008 - The spring race season is truly upon us!
Yo run gang,
The spring race season is truly upon us, for those of you that slogged through the winter miles, its time to reap for the rest of us, its time get out and jiggle the fat!
Last weekend Mars attacked and the earthlings showed up in force, over 3,000 Green Planet runners hit the streets, a Martian Invasion of Races Record. Thanks for choosing Martian, and for all of your positive comments!
Saturdays Meteor 10K was stacked with the best running talent seen in Michigan in a while. 5 men went under a 5 minute per mile pace, yikes! As for the womens race, picture this, a 36:43 for a 10K gets 5th place, 2 women in the 34s! Smokin! Check out the results at www.martianmarathon.com.
The April 27th Running Fit Trail Marathon and Half Marathon will soon hit their entry limits, grab your spot today! As for Saturdays 5 mile Road Ends Trail Run, we dont have an entry limit so if you miss the cut on the long runs, come and join us for this very serious 5 mile run. Enter at www.trailmarathon.com.
Wow, I ask for tips on how to get motivated to do core strengthening and you came through big time. I have not had time to sift through the mountain of emails but promise to put the info online by weeks end. Ive read many and its already making a difference. Strength, flexibility and six pack abs are coming our way! Go to the menus on the left, click on training, then click on motivation
Get out the door ... Now!
Randy Step, an admitted obsessed runner
Yo dirt runners,
South Eastern Michigan is blessed with a ton of great parks and great trails to run on. We need your help to keep them that way. Please join me on Sunday April 20th as I volunteer to work with the Michigan State Park Stewardship Committee. Well be havin a weed pickin' festival of garlic mustard and a pre slaughter run! Click here for more information.
Hydrate or Die!
75% of Americans are chronically dehydrated. (Likely applies to half the world's population.)
In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.
Even MILD dehydration will slow down one's metabolism as much as 3%.
One glass of water shuts down midnight hunger pangs for almost 100% of the dieters studied in a U-Washington study.
Lack of water is the #1 trigger of daytime fatigue.
Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
Drinking 5 glasses of water daily decreases the risk of colon cancer by 45% and one is 50% less likely to develop bladder cancer.
Are you drinking the amount of water you should every day?
Randy Step
April 2, 2008 - I need core strength to keep healthy and on the road.
Yo run gang,
As an obsessed runner, closet triathlete and aging athlete, now, more than ever I need core strength to keep healthy and on the road but more than ever, I dont enjoy doing the non aerobic stuff. Ive got all the tricks to get myself out the door, can anyone share some tricks on getting us all to do planks, squats and other strength and flexibility work? Email This email address is being protected from spambots. You need JavaScript enabled to view it. with your magic tricks and Ill share them!
Needed - heroes behind the scenes. Its estimated that only 5% of runners who enter races have ever volunteered to work an event. I dont think its because runners are not generous but that its more lack of knowledge about signing up to volunteer and what that might entail. I believe its like entering your first race, the first time you sign up it is a huge step into the unknown, once you do it, youre hooked. Being part of a race crew playing a part of putting on a successful event can be as rewarding as competing in it. Check out www.trailmarathon.com and join us behind the scenes at one of this years events!
My last Alien Plug The weather is looking good for the weekend, come join me in Dearborn for the Meteor 10K or Martian Marathon or Half Marathon and an out of this world expo! www.martianmarathon.com.
Get out and run!
Randy Step
For more Run Reading, click here: Hydrate or Die!
March 26, 2008 - There is not magic when it comes to getting in good running shape.
Yo Run Gang,
There seems to be no magic when it comes to getting in good running shape, just a lot of tough miles on the way but once the fitness arrives there often seems to be a break through run that can only be described as magical! Fast, effortless, glorious!
Just over a week until the Martian Invasion of Races! For those of you running the half or full on Sunday April 6th, consider coming out to the 9 AM Meteor 10K on Saturday April 5th to see perhaps the fastest 10K field ever assembled in Michigan. Not to mention the masters field that is incredible. Check out the confirmed elite runners list at the following link: http://www.martianmarathon.com/index.php?option=com_content&task=view&id=40&Itemid=87. The expo will open at 10 AM so even if youre not racing you can shop the great running bargains! The kids marathon is at 11 AM on Saturday, please come to cheer and encourage Americas youth into a life long love of the sport!
A special thanks to those of you who joined us with our new Kenyan friends last night, well do more of that. And, especially thank you for your donations to the Kenyan Athletic Relief Fund!
Until the fitness arrives, hang tough,
Randy Step
For more Run Reading, click here: Master's Running!
Master's Running
I run. I hit the road in the fall of 1975 at the age of 19, I havent stopped since. Not quite as bad as Forest Gump but I havent missed many days in the last 30 years. I am not alone out there. The 40 to 55 year age group has more runners than any other. They call us Masters Runners, which is a nice way of saying old runners. Masters running is not a term saved for the elite older runner. Fast or slow, you are a still a masters runner.
Like golf, distance running is a sport where age is not much of a factor in performance before the age of 40. In fact, at the marathon distance, experience can be quite an advantage. I can remember watching Portugals Carlos Lopes win marathon Olympic gold in the 1984 LA games running 2:09:21 at the age of 37. At the time I thought Lopes was ancient but I also remember thinking I had another 10 years to train hard and improve my times. It was quite a motivating revelation. Another inspiring statistic for the aging, serious runner is that the majority of runners that make the US Olympic marathon team are over 30.
Running Boom!
Running, as a sport is Booming, Womens running is exploding.
You run like a girlGood for you. A fit woman is a powerful woman. Women run the world. These are just a few of the words adorning womens running shoe boxes these days. These slogans are an attempt to grab a share of the growth in womens running taking place today.
As a running shoe retailer, I can attest to the boom in womens running. When we opened Running Fit in 1984, the sale of womens shoes and apparel accounted for about 30% of our business. In 2000 womens sales were around 50% and we expect that to close in on the 55% mark this year. Women currently make up 75% of our beginning running and marathon training classes.
Running has been doing well in general. Growth of the sport was about 1% per year since 1985 1995 and has been in the neighborhood of 3% per year since. The numbers on the mens side are up but the growth has been slower, around 1% each year. Compared to many flat sports such as tennis, or declining sports such as In-line skating, running is alive and well.
March 19, 2008 - I love and hate my Garmin 205!
Yo run gang,
I love and hate my Garmin 205, just like any good coach I suppose. I sure miss logging my miles using a fudge factor to tally them. Lets see, a 40 minute run, 5 miles sounds about right today, it felt like 8 minute pace; thats how it used to be. Now, on a windy day with some bad footing I look down at 40 minutes figuring an 8 minute pace effort only to see its hardly a 9 minute pace and I have at least 5 minutes to go before the 5 mile mark. Who ever guessed it would take technology to make me an honest man? I sure miss the days when running for a longer time meant logging more miles!
Get out and run!
Randy Step
For more Run Reading, click here: Running Boom!
March12, 2008 - Run with the Kenyans
Yo run gang,
With the stock market retirement money flying out the window and with gas soon to hit four bucks a gallon, lacing up my shoes and heading off for a simple head clearing run has never been a better value!
Meet the Kenyans! Join us for a fun, get to know each other, Kenyan meet and greet at the downtown Running Fit store, 7:30 PM Tuesday, March 25th. Kenyans Philip Lagat and Richard Kessio will share stories of life in Kenya, running, and how they got to Michigan. For those who can make it, join Philip, Richard and this obsessed runner for an easy run at 5:30 PM preceding the talk. (Easy? You will at least get to run with me!) A $5 donation to the Kenya Athletic Relief Fund is suggested for those who attend.
Run with the Kenyans or should I say, run in their footprints! The Martian 10K, Half Marathon and Marathon are fast approaching. The Meteor 10K is at 9 am on Saturday April 5th and the 10K prize money assures the elite gang will be towing the line, including our Kenyan visitors. One very cool thing about a road race is that us schlock runners get to line up and go head to head with these folks, how cool, you cant do that with the NBA, NHL, NFL or other such sports! Cooler still, if you get to the 3 mile mark in 24 minutes, you will get to see the leaders fly by at Mile 5 in this out and back section! Enter at www.martianmarathon.com.
The first sign of spring, new running shoes! For you Brooks Adrenaline or Asics 2120, 2130 fans, may I suggest a shoe to add to your mix that you might just fall in love with? The new Nike Structure Triax 11 surprised me, with a great fit and great feel on the road, Nike is back strong with this shoe. Nike as a company is financially on top of the world and Im guessing we runners benefit as they have the cash for research, development and all it takes to make great product and I believe they did it with this shoe. (No, they didnt even pay me for this plug Darn.)
Spring? Bring it on,
Randy Step, an admitted obsessed runner
For more Run Reading, click here: Run Faster
Run Faster
Feel the need for speed?
Runners are creatures of habit. We run the same routes at the same time at the same pace. We dont get faster daaah? To get faster we have to jump the track. To get faster we need to increase our mileage, change our course and change our pace. Are you ready to run fast and take chances? Im already headed out the door!
To get faster, increasing your total weekly mileage is a good place to start. I suggest a minimum base of 25 miles per week before adding specific speed workouts, 30 miles per week would be better. Weekly mileage really depends on the distance you plan to race. If you are out to run a fast 5K, 25-30 miles per week is fine but for the marathon I suggest no less than 40 miles per week before working on speed.
Remember the distance rule? Never increase your total mileage
more than 10% in one week and never work on speed when you are increasing your mileage. Increasing speed, or the quality of your runs, is just as stressful on the body as increasing distance is. If you attempt both you will be at a higher risk of injury.
Burned out? No way!
Burned Out? NO WAY! How can anyone burn out on running? Time to shake things up!
- Plan tomorrow's run for 10 PM ... if you normally run in the morning.
- Run in the woods, if you normally run on the road. How about Maybury State Park at 8 Mile and Beck? The trail is awesome! Especially in the dark with a headlamp!
- Start and finish your run at a lake and dive in ... preferably naked! Yikes!
- Try some GU, new shoes, new route, new run partner or run with a group. Click here for group runs at Running Fit stores.
- Go to a high school track at night 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 is may inspire you.
- Run a race. Don't even make plans; just find one on line (runmichigan.com) and go!
- Get someone to drop you off a long way from home with no way to get back but to run!
- Drive to a spot some evening then run home. In the morning, run back and get your car!
Run Wild,
Randy Step
March 5, 2008 - Running Fit supplies Kenyans with running gear.
Yo run gang,
Dances With Dirt sells out again! This proves that Well it proves something, perhaps it has to do with runners needing to get their butts kicked, bodies scratched, bitten and bruised All in good fun! What am I talking about? Check out www.danceswithdirt.com, the dark side of running.
We are just 2 weeks away from the kick off of the spring racing season, although Mother Nature has been draggin her feet. The Saint Pats day runs are the early test to see who has kept in shape through this messy winter. Not that these races are taken too seriously and usually involve a post race trip to the bar, but its fun to kick off the dust and get started. A great choice is the Shamrocks & Shenanigans 5K, 2 mile and kids dash in Ann Arbor, March 16th. Shamrocks has a fun and exciting course that loops and loops and loops Conner ONeills Pub, the event sponsor. All proceeds go to Save a Heart Foundation at C.S. Mott Childrens Hospital. We have 2 weeks to get ready, no sweat! For more information visit our website www.runshamrocks.com.
Tribal conflicts in Kenya these past few months have been brutal and the death toll has included some notable Kenyan runners. A friend of mine, Joseph Codgington, has been helping get athletes out of Kenya and to the United States, a risky and bureaucratic task. Joseph is putting them up in his home in Ann Arbor and Running Fit has stepped up to help by supplying footwear and running gear. The athletes arrive here with not much more than the clothes on their back. 2 of the 4 athletes he is bringing in arrived Saturday and came by Running Fit on Tuesday to get fitted up. Check out the story at http://codgie.com/running-fit-sponsors-kenyan-runners.htm, these two guys look like a couple of kids on Christmas morning with all their new toys. Welcome to the snow Richard and Philip! (They really liked the hats!) In next weeks midweek email, we will announce dates that the Kenyans will be at our stores, joining us for runs and telling their amazing stories of how running got them out of Kenya and here to Michigan.
Get out and run,
Randy Step
For more Run Reading, click here: Burned Out? No Way!
February 28, 2008 - All it takes is sunshine, good footing, no wind...
Yo run gang,
All it takes is sunshine, good footing, no wind and temps above 25 to make Michigan a great place to run the other 300 or so days of the year are to make us tough, arghhh!
Join me this Saturday, March 1st, at high noon in Hell, Michigan for a very stupid, very fun run. (No fee!) A traditional 4 mile slog, jog through the woods with a few hundred runners and no wimps in sight! Actually the run will start at 12:45 after the legendary Dances With Dirt Team Relay sign up. You dont have to sign up for DWD to join this run, BUT WHY NOT TRY! Seriously, for those of you who have not ran on a DWD team, I can guarantee it to be one of the most fun and memorable events of your running life. The actual event is September 6th but it will sell out this Saturday. Go to www.danceswithdirt.com, click on Hell, then scratch your head in wonder!
Last week I yanked my Achilles pretty good while running an ice covered trail. I limped around all day thinking, this might be trouble. I rubbed on some topical Ibuprofen cream several times over the next couple days and have been running pain free ever since. Anyway, Im the biggest skeptic when it comes to snake oil but I think this stuff actually might work. I didnt even mean to make this a shameless plug but if you want more info on this product check out this weeks Product of the Week.
Speaking of sell outs, Traverse City, Bayshore Half Marathon on Memorial Day weekend has hit its entry limit and there are few spots remaining in the Full Marathon. Running is alive and well in Michigan and I believe its a positive sign that our economy can recover, heck, runners are smart, dynamic people that can turn it around and make it happen! Lets get to work!
Run, work, eat, sleep, repeat,
Randy Step
For more Run Reading, click here: Is Running Healthy?
Is Running Healthy?
Running takes a bad rap as a sport for long term health so I'm quick to read things that dispel such stuff. I'm just a 51 year old kid who has run just about every day for 30 years and I'm kicking butt! So there.
I was sent an article from the February 2001 issue of Discovery Magazine reporting on a study by physicist and biomechanist Benno Nigg. The study shows the impact and motions from life long running are not nearly as damaging as once thought. From the following information taken from the article (taken out of context), I was ready to write an article about what a bad wrap running has taken in the press.
"He and others doing similar studies found no relation between the magnitude of impact forces and the injury rate in runners. Fast runners for example, land with two to three times the force of slower runners, yet in Niggs studies they were injured no more frequently.
Running Fast: Form, The Last Frontier
In the quest for speed and distance every hill has been repeated, every conceivable combination of speed and rest intervals has been run and as far as weekly mileage every possible number has been tried. Sure the combinations are endless but by the process of elimination, weve seen all the real magic we are going to see without changing the way we run.
Watching Paula Radcliff shatter the womans marathon record turned on a light. Watching Paula run is not pretty but neither was seeing someone break the high jump record by flopping over the bar.
Look at the maze of bones, tendons and muscles in the feet, the lack of muscle in the calf and the weak link in the middle, the knee. Our present way of training to the breaking point is like building a house of cards. Its time to find some bricks!
With Paulas head bob and nose tape, you might just miss the real beauty of her run. Am I mistaken, or is she really running from the strength of her abs? Hmmm
February 20, 2008 - There is no magic when it comes to getting out the door.
Yo run gang,
There is no magic when it comes to getting out the door, plenty of tricks to help but alas, no magic. Once out the door, the magic happens, so get past the door!
I came across Peter Neilsons fitness show on the radio yesterday. Peter has had huge success as a trainer, health club owner and media fitness guru. Truly a body built in a gym kind of guy coming at fitness 180 degrees from the way a runner arrives at it. I often joke about the fact that as a runner, Ive never had to exercise, how cool is that!
On the show he answers a question on cardio equipment and what was the best work out. He answers by rattling off a bunch of numbers such as time on and calories burned and suggests the elliptical machine as the best. As a runner and closet triathlete, I can torture myself onto a treadmill or bike trainer if its my only option to getting outside but the idea of getting on some abstract machine that has no benefit to making me better at my sport (other than some aerobic conditioning) is painful to think about. Sport specific training is where it is at, that is, using the muscles in the way they are used in your sport. Welcome to the sport of elliptical! What?
Eat, sleep, work, run, live,
Randy, an obsessed outside runner
P.S. Got kids running track? Consider setting up a track night at Running Fit for their team. Its great for team spirit and for the track night well provide posters, fun give away items and additional discounts above the normal student athlete discount, including a coachs gift. Coaches are often overworked, underpaid and short on time so most of our track nights are coordinated by a parent whose responsibility is to make a flyer to get the time and date out to the team and coach. Shoot me an email and say, hey, I want to do this for my kids team, lets pick a date and time! This email address is being protected from spambots. You need JavaScript enabled to view it. - Well reward your effort with an additional gift card to get your kid some fun running stuff!
For more Run Reading, click here: Running Fast: Form, The Last Frontier.
Tricks to motivate you out the door for a run!
Why is it so hard to get out the door for a run? It is because day to day life is an "almost" inescapable trap. The effort needed to step out beyond work, laundry, bills, cooking, cleaning, newspapers, television, shopping and the sludge of daily existence is huge. Throw in bad weather, colds and Flu, pain and injury and it gets even trickier.
I have been running an average of 5 days a week for about 25 years. I am often asked, "How do you find the time or motivation to do it?" Its not magic but let me pass along a few tricks I use.
#1. Keep a log. This can be the most important weapon in athletic arsenal. Simple numbers in a log can be tremendous motivation. The log is essential for success. Consider this scenario, with and without a log. You had promised yourself you would get in a run sometime today but family situations kept getting in your way. It is a dark, rainy Sunday night. You can finally go get for the run but youre tired and the depressing weather has you thinking about the couch.
February 13, 2008 - This winter action is getting old.
Yo run gang,
This winter action is getting old, getting out the door calls for every trick in the book. Todays trick: Get online and sign up for an event and follow a schedule that will get you there in the shape you want to be in. OK, Ill help. We have 7 weeks from Saturday to get ready for the Martian Invasion of Races, 10K on Saturday April 5th and Half and Full Marathon on April 6th. I have written schedules for you starting THIS SATURDAY! No lame excuses (Yes I have a 10K schedule starting at one mile and the half marathon schedule starts with a long run of 8 miles this weekend!). Next, go to www.martianmarathon.com and sign up. Knowing you are committed will make all the difference when you are waffling on getting out the door!
Click here for my training schedules.
Yikes, you are doing this!
Head Goat and Obsessed Runner
Randy Step
For more Run Reading, click here: Tricks to Motivate You Out The Door For a Run!
February 6, 2008 - My favorite running book.
Yo run gang,
I run, I read, I write. Im a big fan of novels that have a running theme as part of or the entire story; unfortunately, they are few and far between. I also like a good psycho book and never pass up a new Steven King, go figure. Anyway, my favorite book of all time was Once a Runner by John L. Parker. Parkers novel captured the essence of training and racing like no other.
All of a sudden everyone thinks this is the greatest running book ever. For proof, Google Once a Runner and see if you can buy a tattered copy of this out of print book for under $300, you cant! You can try the library but Ive checked several and all copies of this valuable book have been stolen. The reason for this new found fan club is the recent release of my new favorite running book of all time, the sequel to Once a Runner, Parkers new book Return to Carthage.
Not to sound like Im giving you a stock tip but may I suggest you grab a hard cover copy of this first edition while they exist, weve ordered in several at Running Fit and they disappear fast. The truth is, you should keep and cherish this book even if it becomes valuable! Before reading it I suggest you get a hold of a copy of Once a runner and read that first. The rumor is a new printing will soon be out, Im sure that is true now that the demand is stupid high.
Anyone interested in buying some beanie babies?
Get out and run!
Randy Step
For more Run Reading, click here: Once a Runner (Randy Steps Edition)
Once a Runner
I, like many of you, am a product of the running boom. I refer to the running boom that took place between 1976 and 1985 when road running took off as a sport. The 40-50 year old age group is currently the largest age group of runners in every road race, 10 years ago it was the 30-40 age group, we just keep moving up. We are the running boomers. A new running boom has been taking place fueled by women new to the sport. I believe the new boomers will follow the pattern of the last boom.
Lots of trendy aerobic activities have come along since the beginning of the running boom and I believe us runners help fuel the numbers in each craze. Many of us took aerobics classes, bought mountain bikes, entered a spinning class, bought a kayak, dabbled in martial arts and climbed a rock wall.
Running Adventure!
Last winter in the Dominican Republic I had an Indiana Jones type run. We woke on departure day to a tropical rain storm. It had been raining hard all night in fact. The group was supposed to meet at 7:00 for a last run then hit the airport. Earlier in the week we ran a very hilly donkey track of a road up into the foothills of the mountains. The track took us through 3 or so villages, people living on a thread of existence. No power, open sewers, no schools or much of anything. A few goats and scrawny chickens, lots of crying babies and impassable rutted roads. A 10 mile loop course with no turning back. Did I say HILLY?
Well, the group that planned to run with me on the loop decided to sleep in ... or were wimps about a bit of mud. My Chinese buddy Youngmen did finally show up and we decided to go ahead without the safety of a larger group, my usual insurance on such a run.
January 30, 2008 - The rule: Never let the weather affect your planned run.
Yo run gang,
Im sure you can relate I put off the Monday morning run at 20 degrees opting for the day end run with a predicted high of 40. The morning was still, clear and the sun rise was beautiful. I ran that night in the dark, pouring rain and perhaps mid 30s. Each foot fall was a cold wet shock, you get the picture. The rule: Never let the weather affect your planned run, when race day dawns, you have no choice in the matter and you better be ready and know how to dress and run in all conditions. Not to mention, there are a ton of things that will come along to thwart the days run, weather should never be one of them. If the rain had been in the AM, I should still have headed out. Didnt I just say that?
No excuses, last years Super Bowl 5K was held in 5 degree weather with a stiff wind. In 06, race morning dawned with about a foot of new snow, memorable stuff, dont miss this year! Im coming for the finishers pint glass and post race hot wings and not just because theyre being served by the Hooters girls! 5K not long enough? Run a second loop with me, by then youll know the course! Enter at www.runsuperbowl.com.
A trick to get past the midwinter slump almost like magic is a trip to Running Fit for new shoes. At this time of year, the stores are slow and you can take your time trying on everything with our lonely staff members who are excited to talk about your running. Best yet, the 08 spring shoes just came in, new models like the Kayano 14, Nike Structure Triax 10 and Brooks Adrenaline GTS 8. Shameless plug? Well maybe, but Ill soften it up, bring this email in for $10 off any new shoes and fire up the magic!
Get out and run!
Randy Step
For more Run Reading, click here: Running Adventure!
Treadmill Running Will Make You Faster!
Treadmill running will make you a faster, more efficient, injury free and mentally tough runner. Does this sound like an ad for a treadmill company or what? The statement happens to be true (regardless of any shameless plug you might see at the end of this article!) but the results dont come about from any magic, only hard work.
Lets start with the "mentally tough" claim. Lets say you jump on the treadmill for a workout. After what you guess is about hour of running you look down at the time readout on the treadmill and you see that you have actually been on the thing for all of 5 minutes. If you hold out for an actual hour, you will be one mentally tough runner when you get back outside running in the natural environment!
The treadmill makes you more efficient? An interesting phenomenon takes place when you run on a treadmill. Lets say you set the speed of the treadmill at a 9 minute per mile pace. As you run to keep up with a moving belt at a specific speed, you will have a natural tendency to adjust your running form to make it the least effort possible.
January 23, 2008 - Consider racing in Michigan this year as you choose your event goals.
Yo run gang,
Consider racing in Michigan this year as you choose your event goals. With a difficult economy and gas over three bucks, running in Michigan makes more sense than ever. Youll save some cash and help the local economy. To start, why travel to the Super Bowl when you can run the Super 5K in Novi on February 3rd and come home with a very usable pint glass to use during game where you will have the best seat in the house! Go to www.runsuperbowl.com.
Running Dreams, are they common to all runners who dream? In mine, I either find myself running in slow motion, a huge effort, like running in wet cement or with cement blocks tied to my legs or the opposite, finding myself taking huge strides, literally flying just over the earth, waiting for the next foot strike. The nightmare I have is not finding my way to a race, or being late for the start. What does it all mean, anything, nothing?
Hey, tomorrow night is the only night you can catch the movie "Spirit of the Marathon" on the big screen as it plays at several local theaters. Running is ignored by the sports world, a non revenue sport, every opportunity that we have to see running in the spot light is a must! Ive got my ticket! Click here for more information on "Spirit of the Marathon".
Run like you mean it,
Randy Step, an obsessed runner thats not looking to change that!
For more Run Reading, click here: Treadmill Running Will Make You Faster!
2008-01-16 - Run Snow!
There is no typical Michigan winter. Last year we had a very unusual couple of months of heavy snow across the state with no meltdowns. For running, it sucked.
On the flip side, those of us runners who have taken up snow shoeing, never missed a beat! Snow shoeing is the snow belts fastest growing sport, a sport for runners! Were not talking huge numbers but a good guess would be a that 2-3 thousand Michigan runners strapped on snowshoes before heading out for their winter workouts, and the number is growing fast. Its hard to pin this number down but from discussions with representatives of Redfeather and Crescent Moon snowshoes, 2-3 thousand is a good guess. This number is based on sales of performance snowshoes, the smaller frames designed for strapping on your running shoes.
The western states and eastern areas like Vermont and upstate New York are the snowshoe hot beds. 4 years ago, Traverse City Running Fit managers Jeff and Daniel pulled a Midwest coo, convincing the US Snowshoe Association to hold the USSA National Championships in Traverse City, Michigan!
January 16, 2008 - For sanity sake, we all need more than one passion.
Yo run gang,
For sanity sake, we all need more than one passion. Its like having insurance or a diversified portfolio, when something happens and we cant pursue our obsession, we must have an option or - Yikes! May I suggest a well rounded portfolio of three passions, or should I say one obsession and 2 passions? The terms are close to interchangeable but life without one activity where you go over the line will leave you in the middle of the road - road kill. Ideally, two physical passions and one that you can pursue with most of your parts not working. Im talking about writing, reading, research or what have you, perhaps being a Civil War nut, you get the idea. As for physical, it needs to be aerobic and able to cop you a few endorphins, stuff like biking, swimming or paddle sports. These thoughts came up while I was on the bike a lot the last two weeks because of pain and that Im PATIENT DAMMIT! Anyway, Im back on my feet and getting in miles this week, whew.
Road Trip! Join me in Travers City the weekend of January 26th for the Bigfoot 5 & 10K Snowshoe race. No practice necessary, its just running with big shoes, slow hard running but just a riot, no learning curve. Lots of hotel deals and we all need to escape. Go to www.runsnow.com then stay online and grab a hotel room!
Get out and run, then sit down and ?
Randy Step
Head Goat and Obsessed Runner
For more Run Reading, click here: Run Snow!
Dont run to the Doctor
As a coach, this is a classic question and my response. We will all have some aches and pains along the way, the question of going to a doctor or just how to deal with the set back will be a common occurrence.
"Have a question for you. The past few days I've noticed clicking in my knee - mostly when I'm going up stairs. It's not really painful, other than the aches I have all over just from this sudden running that my body isn't used to - that's to be expected. Yesterday there seemed to be some swelling behind my knee area (the point on the back of the leg where it bends) so I put ice on it for a while. Today, it doesn't hurt but its still clicking as I walk up stairs. I realize you are not a doctor, but do you think I should not run again unless I see a doctor first? I hate to miss my miles already. "
My response:
No need to run to a doctor, I'll save you a trip!
New Years Resolution Become A Runner!
Ready to give running a try or ready to try running, again? The major stumbling block to becoming a runner is time. Not finding time to run but the amount of time it takes to realize the results of your effort. It takes about a month for most people to become self motivated (Addicted, passionate?). The problem is, most people give up after a couple weeks because the results come slow. With a specific plan and determination, you can get there. Ill give you the tricks; you give it a month.
Running is and easy entry sport. All you need is a watch and a good pair of shoes. The initial investment should be less than $150 and even if you dont run, you will have comfortable shoes and wont be late. The watch is necessary because time, distance and speed are key to becoming addicted self motivated! You should get the shoes and watch at the local running shop, Running Fit! They will look at your feet, ask you about your goals and put you in shoes that will keep you injury free. The average price of a great pair of running shoes is around $90, give or take $20.
January 2, 2008 - A fun week, everything to excess paid off again.
Yo run crowd,
A fun week, everything to excess paid off again. No injuries from a holiday of running treacherous snow covered trails, snowshoeing with reckless abandon, snowboarding double black diamonds and getting in long hilly road runs in the north. But one bad dance move on New Years will cost me heavy, Im limping and on the side lines. A lesson in all this? Avoid the dangerous stuff!
For those of you starting off the year healthy, get those running streaks and personal records started and hang tough, come spring, you will rock!
I repeat the important stuff; join us Saturday January 12th at the indoor track at U of M for a morning of running in shorts and celebrating a new year of running. A great expo and some free stuff! Go to www.runhealthystart.com.
Your chance to give back to the sport, make a resolution to volunteer for an event this year. Not only will you gain insight to another aspect of the sport by being part of a race crew but you will also get a ticket to the greatest party in running! All who volunteer for a Running Fit event between now and June 14th are invited to the Dash and Burn Bash. You cant buy your way into this one! The party will include a hike to a secret spot in the woods where the fire will burn and the party will rage on. To volunteer, go to the website of the event you want to volunteer at and click on Volunteer. Not sure what the website is? Go to www.runningfit.net/events for a full listing.
Dont think about it, just get out and run!
Randy Step
For more Run Reading, click here: New Years Resolution - Become A Runner!
Night Speed.
These guys were the regulars, I was the guest. First came a quick explanation of the 5.2 mile route, a winter route designed to follow streetlights, not quite enough light but as good as it gets on the far edge of suburbia. We headed into the night.
Only a couple hundred yards into it and the pace was heating up. No conversation. More often than not, this is bad sign, but I was thinking, not tonight! I had the feeling that I was as strong as any in the group, at least the ones who counted those I knew.
The Ultimate Injury.
As a running coach, my typical evening includes answering several pain-related e-mails. I never take them lightly. I know that due to the commitment and goals driving the competitive runner, getting sidelined is devastating. Even for us has been runners, the daily clearing of the cobwebs during the days run is often all that holds our shaky world together. When we cant run, it is a big deal, Ive been there often enough to know. I thank God and revel in every healthy day. Without injury, would we appreciate health?
Ten years ago I was on top the game. I had a string of PRs going. My best 10 km, 10 mile and Marathon all came to me that fall. I was running in the 70 to 85 mile per week range with all systems maxed. Business life, family life and the running life filled a good 18 hours of each day. I was the master of time management; I was loving life and living full blast.
Soon after my marathon, what seemed like a bad chest cold soon turned into what I thought was pneumonia.
Try Snow Running!
Let it snow!
For the past couple years Ive been a snowshoein fool. As a runner I used to dread a big dump of the white stuff. Running in the cold is hassle enough, and then comes slush, ice and arch straining snow. As you know, Im not a cross training kind of guy. Im a pure in your face running fanatic, addicted as they come. When I first strapped on snowshoes it was just to be social on a northern Michigan weekend with friends. I expected the same experience I got from cross-country skiing, a sport that got me outside but out of my running element.
Snowshoeing, what a surprise! I was hammering away over hill and dale. Hopping rivers and ducking through the woods like a a snowshoe rabbit! The learning curve was about zero. I was just out for a run. Its a lot of work, like running on a beach or in shoe sucking mud but snowshoeing is running, good hard butt kicking running! I especially like hammering the downhills.
Running Longer, Racing Longer
If youre are the type who enjoys getting out for a run a few times each week Im sure you have given some thought to getting a bit more serious about it. Perhaps you have entered a 5K or two and are considering the move to a 10K or longer. How do you get from here to there? How to run longer? The answer is, "slowly".
To run longer you may have to learn to slow down. Start by finding a conversational pace and start adding some miles. If you feel winded, you have picked to fast a pace. After your body adapts to the higher mileage you can work on speed. For now, lets work on distance. Here are a few rules to follow to get there injury free and motivated
Distance Rules
1. Never increase your weekly mileage more that 10%. Example: if you run 15 miles this week, next week you can go up to 16.5. How long will it take to get to 20 miles per week? Lets do the math. 16.5 plus 1.65 = 18.15 or lets just say 18. 18 plus 1.8 = around 20. Hmmm, from 20 miles per week you can jump up into the 40s in about 16 weeks. You could be ready to run a fall marathon if you keep it up. It only takes a few 40 plus mile weeks to get you ready to tackle the marathon!
2. Alternate hard and easy days. Hard days are longer or faster. Easy days are shorter or days off. Rest days are as important as run days.
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; theyve 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.
In December of 89, I was without a goal. My last athletic adventure had been a marathon in Mexico.
Help! I'm Feeling Lazy!
Question to the Coach:
...I must confess I have been LAZY. I have been out to the work out two of the three times. So I have no problem getting up on Saturday and driving 45min. to do the running, but during the week I just can't get motivated. Do you think to kick myself in the A** I should run in the morning? I think that might work ... but like I said I have been lazy. Please help! Talk to you soon.
Coach Randy's response:
Motivation is a feeling, feelings are a choice. Like so many things in life. 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.... Another example: When the weather is cold and windy you can think about how you are going to dress for today's run and what route will be plowed or out of the wind. You can think about the great challenge and how you will conquer it. (The same would go for 90 degree heat)
Or, you can bitch, moan and complain about how the world is and 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 a__ out of bed and Go Hammer!
Stay obsessed,
Coach Randy
Discomfort, exhaustion, and even suffering come to mind while out there yes, but such trials bring about a spirit of adventure and quests, as well as nirvanas, unknown through the easier ways we have come to take for granted as whole.
"They've moved out of the society that would have protected them, and into the dark forest, into the world of fire, of original experience. Original experience has not been interpreted for you, and so you've go to work out life for yourself. Either you can take it or you can't. You don't have to go far off the interpreted path to find yourself in very difficult situations. The courage to face the trials and bring a whole new body of possibilities into the field of interpreted experience for other people to experience - that is the hero's deed."
- Joseph Campbell
Race Lawsuit - Court says runner can sue race host. Drink shortage may have led to brain injury.
Welcome to my world! As an extreme race director I try to keep abreast of lawsuits involving events. The above headline is taken from The San Francisco Chronicle Wednesday, May 8, 2002. The article is quoted below.
Bob Egelko, Chronicle Staff Writer " A runner who collapses because race organizers failed to set out enough drinks along the course has grounds for a lawsuit, a state appellate court ruled Tuesday. An organization that stages a marathon "Has a duty to organize and conduct a reasonably safe event, which requires it to minimize the risks without altering the nature of the sport," said the Court of Appeal in San Diego. That includes providing adequate water and electrolyte fluids along the 26- mile course, the court said."
The runner involved ran the inaugural Rock & Roll Marathon in San Diego. Later that day the man had a seizure from low sodium, a condition called hyponatremia.
Crummy little race or is it?
The race registration line moved slowly as sun rose and the mercury hit the 80 degree mark. The start was 45 minutes late. They ran out of T-shirts for pre-registered runners, luckily it was a no brand 50/50 blend with some cheesy clip art and a bunch of poorly placed sponsor logos. The course was short, mile marks were in the wrong place, cars forced runners off the road and volunteers steered us the wrong way. Some guy was giving split times at the mile, nice touch, times that were off by 2 minutes. The early aid station ran out of water, the later one ran out of cups. The finish shoot was backed up and I was forced to stand in place as some guy puked on my shoes. They ran out of water at the finish area and the only food left was some green bananas. The results took hours to get posted, the times were off and the awards ceremony dragged on for an eternity. The award was a small medal with a wreath on it, no date, distance or information pertaining to the event. The entry fee was $20early.
We have all ran in a race with some or all of the above glitches. Could we have avoided entering such debacles? Sometimes. By just looking over an entry form you can usually get the idea of how the finished product will end up.
Adventure Running!
Adventure Racing The next step maybe I can save you a step?
Quoting Tom Demerly of Michigan Sports & Fitness, "All the elements line up: Drama, outdoor exposure, team interaction and competition. The new lifestyle points people toward adventure racingadventure racing seems poised for a real explosion."
Tom explains that the sports involved require a range of skills that take years to acquire and perfect. If thats the case, Id say, expect some floundering during the explosion. In adventure racing, expect to see athletes out of their element in kayaks, climbing gear, on horses or reading instructions for their new GPS. If the sport doesnt work out long term for these new multi-sport athletes and is just a passing fad, expect some cool stuff at future garage sales!
From Susan Douglas, Runner
Dear Dirt Diva and Crew:
Amazing job putting on the race on Saturday! I've been adventure racing for four years, recently reached the conclusion that that sport is much too complicated and expensive for a married woman with two kids, and resigned myself to running for awhile even though it's not as much fun. WRONG!
To Run Your Best, Drink Beer or Believe in your running program!
No, youre not reading USA today but this kind of headline has the same effect in any publication. Those drawn to the topic because of common interest usually read on to find the so-called facts from the so-called study. So often if we agree with the findings we go on to tell others. If we disagree we dont repeat the information or we look for flaws in the report. I am guilty of doing this myself.
"To run your best, drink beer." This was the headline of an article I once read in just after Frank Shorter won Olympic gold in Munich. It went on to explain that the 2 pints of beer Frank drank was the reason he won the Olympic marathon.
Ready to stay fit for life? Become an athlete, become a runner.
Looking to loose weight, get fit, eat healthy, or just live healthy? Become an athlete and all the rest just falls in line. Become an athlete and comes along like a bonus. Diets and fitness programs fail because they aren't fun and they're certainly are not easy to get passionate about.
Yes, you can become an athlete. If becoming and athlete sounds intimidating you may have a different definition of "athlete" than mine. You become an athlete when you strive to get better at a sport in an organized manor. Gathering information, setting goals, competing and tracking your progress makes you an athlete. Age is irrelevant to this equation. You can become an athlete when you are 90 years old. Your fitness level has nothing to do with becoming an athlete I take that back
Post Marathon Depression
During a marathon-training clinic I was trying to explain how to handle the days following the marathon. I explained how post marathon depression is common, especially after the first one. I went on to say that like any big event in life that after the planning and work to have it all come together, the result, no matter how great, will leave you a bit let down once it is all done. I was grasping for an event other than the marathon to help make the connection and said it is like coming home from your honeymoon, after the big wedding and all the events and work that led up to it. A guy in the back grumbled, Oh my God, it cant be that bad.
Developing a Marathon Strategy.
Before the fall marathon season starts its time to develop your marathon strategy.
It doesnt matter if its your first or 50th marathon; a well thought out race strategy will set you up for success. By strategy I mean an hour by hour, mile by mile plan to follow on marathon day. The strategy should include pace, fluid - food intake, footwear and apparel. A well-planed strategy will take away some race day stress and will stack the deck in your favor. Transportation to and from the race and a race weekend schedule will also help.
Pace:
Gaining a sense of pace will help you from making the all too common mistake of going out too fast in the beginning of the marathon. Remember that most world records set at the marathon distance were set with "negative splits", that is, with a faster second half.
Train to be a hero
More American deaths in Iraq this weekend. As the problems of the world continue around us we must be thankful that we can still lace up our shoes and go for a run. Running gives us the chance to pray, think and to be at peace. No, we're not running away from lifes problems but running offers us a medium to put this life in perspective.
I think its our duty as American citizens to stay healthy and fit. To be able to help in a crisis, we need our mental and physical health. Unhealthy and abusive lifestyles create a burden for society.
Run long, look great!
The look of the distance runner, long, lean, defined. A look of balance, action and endurance, not a body built in a gym but on the roads and trails, sculpted in the natural environment by simple hard work, one foot in front of the other. The skin of a runner has an outdoor look. Wind, sun and sweat have given it texture, color and wear. An alive and real look, unlike skin that lives under incandescent light alone. Not to mention tan lines that tell a story of how this body spends its time in motion, in nature.
1987 Ultimate Runner Contest
I was recently having a one up conversation with some obsessed runners. Stuff like, Ive ran forty something marathons, Ive ran the Ironman in Kona twice, Ive ran the Western States 100 mile you get the picture. I was kind of feeling like, yeah, I hang around with obsessed runners that have done such amazing feats, it would be hard to impress them and a thought came to me a long forgotten event, (I really did forget about this). I got everyones attention and said, I once ran 35:16 for 10k, a mile in 5:05 and a marathon in 3:14. I got a lot of So what looks. Not bad times but no great shakes, until I said, I did that all on the same day.
Just as the Ironman Triathlon came from a one up conversation in a bar by 3 athletes discussing what was a greater achievement, the 2.4 mile Waikiki rough water swim, the around Owahoo 112 mile bike race or the Honolulu Marathon, when the idea to do them all back to back came up and the triathlon was born!
A few years later in a bar in Jackson, Michigan (Im not sure of this story but its close), the question of which of the Olympic glory running events got the most media hype. The conversation was followed by the idea to run them all back to back on the same day to see what kind of media hype that would bring and The Ultimate Runner contest was born Unfortunately it died a short time later and never caught on. But there I was on the starting line in 1987, hoping I would be a part of history (I ran the 4th and 5th Ironman in Kona and wished Id been there for the first). So that morning I ran 10km, then headed to the track to run the 100 meters, 400 meters, then the mile, all before heading back out on the road to run the marathon. Another thought, I guess this was my first ultra! 33.45 miles! Another thought, I averaged under 7 minute pace!
I was 31 and in my running prime. I was actually voted Michigan runner of the year in 1987 but not for this silliness. My Ultimate Runner times follow.
10km 35:16
400 m 65.5
100 m 14.7 (Quite embarrassing, I almost fell on my face out of the blocks!)
Mile 5:04
Marathon 3:14:39, it was a long day
Go ahead, one up me, I love this stuff!
Randy Step, still obsessed, after all these years
Speeedwork and Racing:No Need for Speed
For those of you following the basic schedule, forget speed work. The schedule calls for increased mileage each week. A good rule of thumb is that you can increase your mileage or the quality of your runs but not both.
On Good Pain: Injury Prevention
On Good Pain
If you run and you're normal, your body has a few aches and pains, especially in the morning. Marathoners do a lot of limping and creaking in the morning. Heel and foot pain, joint stiffness, and sore backs are the most common. Pains that go away after you warm up and get moving should not be ignored, but I consider these normal training pains. Ignoring these pains will cause a serious injury.
