RandyStep.com - Obsessed Runner

2015-02-04 - Don't miss today

randy sunglasses As we make plans for tomorrow and worry about the future, we rob ourselves of today. The worry is a waste. What we do today, the way we live today, will set us up for the future. Trust your instincts to live, love and learn today the way you want to everyday going forward and it becomes what you do. Tomorrow, you will live for tomorrow and it will be even better than today. An example: head out the door to enjoy the adventure of today's winter run. Yes, It's cold, windy, grey and the footing is awful but you know you will be immediately rewarded for your effort by feeling in command, getting outside these man-made confines and enjoying the natural wonders of nature. You will be building the strength in the ancillary muscles needed to control yourself in the snow and to make you a more powerful and versatile runner tomorrow. You will also be increasing your capacity for endurance, the reality is that you are training for an even more exceptional run tomorrow. You will be ready to race and be able to run longer, not by planning but by living and doing!

Live, run, and more will come,

Randy Step, an admitted obsessed runner, today.

PS: Love is in the air... We love running, fellowship and fun. Join us for a fun run that includes chocolate, wine and flowers on February 12th. Who knows, you may meet a like minded runner to celebrate Valentine's Day with! Running Fit - Northville location, 6:30PM. Questions: 248.380.3338

PS: Get ready to go INTERGALACTIC with RF Events! Join us for the Martian Invasion of Races on April 18! The perfect spring race with a distance for everybody. Check martianmarathon.com for more info, NANU, NANU!

2015-01-28 - Running = Peace

randy sunglasses With so much uncertainty, our running passion can be the constant that make sense out of a world that often does not seem to make any sense at all. In these fast changing times, job security is a notion of the past, add to that technological advances happening so often that keeping pace adds a stress to our lives never experienced before. And then there is terrorism that is absolutely insane, a country so divided ... You get the point. Running is always there for us, just out the door ready to clear our heads. Running, an unplugged, back to the basics experience that resets us mentally and physically . When the world drags us away from our daily run, it's great to know the run waits patiently for us and always welcomes us back.

Keep your log, keep the faith,

Randy Step, an admitted obsessed runner who is about to close this laptop, put on a bunch of layers and head out on the trail to reboot.

PS: Speaking of certainty and stability in running, last year we celebrated the 20th Dances With Dirt extreme trail event and next year we will celebrate the 30th running of the Running Fit Trail Marathon Weekend. The Martian Invasion of Races is closing in on 15 years and Run Woodstock is getting into the groove as it hits year 6 (I think this event came along just in time for those of us that needed a healing weekend of peace, love, music and of course, running. Just knowing Run Woodstock will be part of our year brings down the blood pressure). That said, our goal is to put on events that will stand the test of time, events that will be there for us like the daily run. We promise to stay true to the culture, no fad runs, sure some fun themes but always measured, timed events to come back to each year, like going home to our running family!

PS: All Running Fit locations offer weekly group runs.We will help you run through the winter! Ask your local store for details.

2015-01-21 - State of the Running Union

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2015-01-14 - The winter run is a gift

randy sunglasses There is much to say about the uptick in self-esteem we get from putting in a snow covered run at freezing temps. Yes, it's never easy getting out the door but nothing good is easy. Over dress, run smaller loops from your bail out point to be safe, this will also allow you to throw off layers as you warm up, wear traction control like Yak Tracks, reflective gear if it's dark or you go in and out of darkness. Throw in some trail running for additional creds to yourself! As Running Fit Manager Steve Angerman says, there are no bad run days, just improper dressing for them.

Get out and take command of your environment!

Randy Step, and admitted obsessed runner who enjoyed a killer, 5 degree, 5 mile, hilly trail run with fellow RF Event staff member Iron Mandy.

P.S. Have you heard? Registration is now open for the most Jurassic midweek sprint triathlon series around, the T-Rex Tri Series! Join us June 17, July 15 and August 12 for a jaunt on the wild side!

P.S. Back by popular demand, Yoga for Runners with Kristina! Starting Tomorrow January 15th. This is a 6 class series with a focus on poses that will help you run more efficiently and stay injury free. Two weeks will be spent on each topic: Core, Power, Recovery.

P.S. Train With Us! Running Fit 501 and Bayshore Half Marathon and Marathon Training classes are starting soon. Kickoff/informational meetings on 1/10 at 8:30 am for Ann Arbor, 1/21 at 6:00pm in Northville, and 1/25 at 3:30 pm in Get the details here

2015-01-07 - "Stick" with the program

randy sunglasses When Caesar created the Julian calendar, he thought it would be appropriate for January, Janus' namesake month, to be the doorway to a new year.. As for New Year's resolutions, January was just a bad choice, perhaps if Julius lived in Michigan, the year would start in spring, it would just makes sense. We could work to change this but I'm guessing it would be more difficult than getting people to call the half marathon a Pikermi...

That said, it's time to plan the year, ease into training and get on a roll. I stress "ease into training" because too much too soon is the norm for fitness resolutions, leading to pain and failure. A rule of thumb: Don't increase any activity more than 10% per week, example, run 10 miles one week and up it to 11 the next. (Side note: The 'rule of thumb' means upping your running more than 10% will inflict as much pain as if you were beating yourself with a stick larger than the width of your thumb)

Run smart, run forever,

Randy Step, an admitted obsessed runner ... with a bit of foot pain from running 6 days in a row, yes, I write this stuff to myself.

P.S. Yoga For Runners with Kristina is back. This is a 6 class series with a focus on poses that will help you run more efficiently and stay injury free. Two weeks will be spent on each topic: Core, Power, Recovery.

PS: 2015 New Year's resolution list is linked here for all the world to see ... To guilt us to success!

2014-12-31 - A work in progress

randy sunglasses I'm a fan of New Year's resolutions, regardless of the stories of failure, sometimes just a week or two into January. Change does not come easily but does not come at all without effort. We can all come up with a list of bad habits, poor health and diet choices to resolve to work on ... And then there're those darn virtues that will make us a better person ...

Discipline enables a person to achieve the goal of running a 26.2-mile race or running 20 miles a week ...
Kindness towards someone who is having a bad day can make him or her smile and build rapport.
Creativity can result in an idea that changes how people relate to one another such as social media.
Trust in a relationship fosters dependability and intimacy, creating valuable, meaningful relationships.
Gratitude in a job loss can shift our focus from feeling low to how we can have a new, more fulfilling career.
Service to others can change lives, better neighborhoods and create stronger nations.

Let's make a commitment to ourselves and have the courage to start. Yes, we might fail but yes, we might change.

I'd love for you to share your one most realistic resolution with me, perhaps just writing it down and knowing someone else will read your resolution will add the motivation needed to make you a success. I'll post a link to the list in a future midweek of your resolutions and we can motivate each other to greatness. Email This email address is being protected from spambots. You need JavaScript enabled to view it. with the subject: "resolution". (Please, just a one liner)

Just do it,

Randy Step, an admitted obsessed runner and a work in progress.

2014-12-24 - Run, recharge, share

randy sunglasses The holidays are a time to get together with family and friends, to share and give of yourself. That said, don't forget to put aside one hour of each day that is for you, for your health and well being, an hour where you are not responsible for anyone else, not work, family or friends but for your own mental and physical needs. Playtime! A time to fire up the senses, recharge the batteries and escape the digital 24/7, 365 rat race. Selfish? Not at all. Without taking this hour you will be as useless as a dead cell phone or a car out of gas on the shoulder of the road. Time to yourself will fill you with energy, creativity, contentment and joy, enough so that you'll have plenty to share!

Escape and enjoy the holidays,

Randy Step, an admitted obsessed runner, who heads out each day for a run, often, near empty, with little left to give, and returns with from the run with energy to share.

PS: Registration for Run Woodstock is now OPEN! Join us September 11, 12 and 13 for 3 days of peace, music and running.

PS: On January 1, 2015 Running Fit is inviting our friends to start their new year with a day of healthy activities. Click for the details!

2014-12-17 - Peter Pan had it right

randy sunglasses We joke about the child inside us that appears in our actions from time to time. I believe the reality is that as a child we learn what our most important needs are and that they don't change as we age. This would include the fact that playtime is the most important, joyful and learning time of our day, a time for fitness and self-discovery. Somehow, as we grow and face new responsibilities as adults, society makes "play" out to be a guilty pleasure and not the essential part of the day that in reality, it is.

Put on your play clothes and get out the door!

Randy Step, an admitted obsessed runner who's newest toy is my Garmin Forerunner 15!

2014-12-10 - Jiggle the fat

randy sunglasses With very little daylight and busy days, December is the ideal month to rest up and lick our wounds so we'll be ready to slowly ramp up our running after the holidays and be rock stars by spring! That said to keep our sanity and hang on to a bit of fitness, we do need to get out the door a few days a week, nothing hard or long, just to break a sweat and jiggle the fat.

I do love to jump into a couple fun winter events, not to run hard but just to enjoy the crisp winter air and excitement of the big fun events, to dress silly and just have fun. This weekend is the Holiday Hustle 5k in Dexter, a fun, family, evening event ... with plenty of warm pubs near the finish line. Enter at runholiday5k.com or at late registration. Kick off the running year on February 1st at the Super 5K, Sunday morning before the big game. Take your finisher's pint glass and wear your medal to show you've earned your spot on the couch! Did I mention junk food at the finish line? Enter today at runsuperbowl.com. To sweeten the deal, from now until 7PM on Thursday, December 18 you can save $5 on your entry by sharing your entry on Facebook AND be entered for a chance to win your registration money back! All you've got to do is click the "Share on Facebook and save $5" button on the registration page!

Randy Step, an admitted obsessed runner, even when I'm resting up!

PS: More holiday deals at Running Fit! Buy 3 Feetures socks get 1 free now through Jan 31, 2015. Buy 1 Balega sock get one at 50% Off Now through December 18.

PS: Registration is now open for the thirst quenching THIRSTY 3 Series! Check it out HERE, cheers!

2014-12-04 - 3 Mile runs rock!

randy sunglasses Yes, I'm returning to an old theme of mine, but due to the holiday season when time available to us to run is scarce, it's more relevant than ever. To some people a 3 mile run doesn't seem worth the effort. Is it worth the effort to dress, run and shower all for around a half hour of running? My answer is, "You bet!" The three mile run is highly underrated. Three miles offers a microcosm of all that I love about the sport. For me, mentally, it is easy to get out the door knowing I only have 3 miles to run. I take the first mile easy, break a good sweat, then stop to stretch a bit. The next mile I run at a good hard effort, about 5K pace. The final mile is an easy cool down. I run home, shoulders relaxed and at a comfortable pace. I have finished a run and feel fresh, awake, and alive. Like a day off only better, I haven't had to put a zero in my log! Tired of taking days off? Go 3!

Get 'R done,

Randy Step, an admitted obsessed runner, that admits there are a bunch of 3 mile runs in my log!

P.S. Join us for a FUN 3(.1) mile run before the big game on Sunday morning, February 1, 2015! The Super 5K will earn you your spot on the couch as well as a custom medal, technical training beanie and finisher's pint glass! Hut, hut, register!

P.S. Join us at Running Fit Ann Arbor on Jackson Rd. all winter long on Thursday Nights from 6:00 pm to 8pm for Trainer Rides. Bring your bike, trainer, and a towel for beneath your bike and we'll have an Apple TV hooked up with Netflix, snacks and drinks. Cheers! Call Trevor at 734-436-2381 with questions.