2014-08-13 - Dig It

The pain and fatigue felt the days after we complete a hard workout or race plays a part in the personal satisfaction we get as runners, triathletes and I imagine anyone who takes their body to the limit in their sport. Pain and fatigue proves to us that we gave it our all, that we left nothing back, we were honest with ourselves, that we dug deep mentally and physically. When we take ourselves to the crumbling edge we gain insight into who we are and who we might be ... We move the edge. The world if full of people just existing, many in a couch potato haze. As athletes, we know what it feels like to be totally ragged and spent by our own fruition, we know what it feels like to be fully alive and firing on all cylinders. Savor the pain!

Dig it,

Randy Step, still savoring my pain from the weekend and getting hyped up to get above the astral plane at Run Woodstock in a just a few short weeks! runwoodstock.com

P.S. Join us at Running Fit on Washtenaw Ave in Ann Arbor on August 21st for a radical 80's Party! Dress in your best 80's running gear and celebrate the launch of the totally tubular New Balance 880 v4 with us!  Door prizes and prizes for Best Dressed. Party starts at 6, 4 mile group run at 6:30.  Light refreshments will be served. RSVP today! Only 150 slots available.

PS: Be one of the Heroes on Hines on October 4, 2014! Not often in life are we given a chance to be heroic, please join us as we run in honor of the fallen First Responders who have given all, for us. All proceeds from this event go toward the long term maintenance and upkeep of the First Responders Memorial in Plymouth Township!

2014-08-07 - Run Smart

We have been spoiled by a Pure Michigan running summer. For those of you who chose this year to train for a long fall event, excuses for not getting in the miles will be hard to come by. That said, you should now have a good base of mileage in and the long runs are getting ... Long. As we head into the final months of training it's time to run a bit more cautiously. We have asked a lot of our bodies and now is the time to use a running schedule more as a guide and less as a strict commitment. Take the time to ice any nagging pains and when you think you need a day off, TAKE IT. To finish any long event, you must be healthy and rested, being well trained is nice but not as necessary as healthy.

Run smart,

Randy Step, an admitted obsessed runner, wo knows how hard it is to take days off.

P.S. Get off the roads and join us for some trail miles at Run Woodstock. Your body and mind will thank you... groovy! Runwoodstock.com

PS: RUN, SCREAM, RUN registration is NOW OPEN! A guaranteed Halloween favorite, October 11, 2014 at Wiard's Orchard in Ypsilanti!

PS: Check out some new ways to follow Running Fit on social media. The Traverse City area can now be followed on twitter and Instagram @rngfittc. There is also a new Instagram account @rngfit.

2014-07-30 - Status not quo

Medals, awards, themes and swag are fun but pale in comparison to personal achievement. I do like to travel and experience new places and events but I also love races that can become a tradition, events that I can come back to year after year and attempt to set my best time ever over the course or to just enjoy the fun familiar places and faces, events that become part of who I am. Fads continue to come and go in the running event world. Some current fads include color runs, light runs, obstacle course runs and events that do not keep track of your time. Some positive aspect of these fad events is that they often attract non-runners, getting them off the couch and out the door, perhaps a stepping stone to a more active lifestyle; they can also offer us a day of diversion and fun. The downside, many are far from environmentally friendly, have very high entry fees, can have unknown risks and the worst new fad of all, flash in the pan companies that take your entry money, then take off and not put on the event. Yikes!

Enjoy every healthy day and be careful out there,

Randy Step, an admitted obsessed runner, who loves to meet up with old friends on the race course.

PS: At R.F. Events, we may offer a fun and quirky theme but behind the fun facade, you can be assured there is a measured, timed, well supported, safe event that we take seriously, one that you can trust with your hard earned money and training.

PS: Speaking of R.F. Events... RUN, SCREAM, RUN registration is NOW OPEN! A guaranteed Halloween favorite, October 11, 2014 at Wiard's Orchard in Ypsilanti!

PS: Check out some new ways to follow Running Fit on social media. The Traverse City area can now be followed on twitter and Instagram @rngfittc. There is also a new Instagram account @rngfit.

2014-07-23 - Try Something New

Many of us runners are creatures of habit, running the same routes and sticking to the same equipment. That said, I often carry water on my long run routes on the trails. The pack I've been using for the past couple years fits poorly, often drops the bottles and I dread wearing it. Of course, it was expensive, has great reviews in all the run publications and I see others using the same pack  all the time so I've bull headedly soldiered on. I finally tried a new hand held carrier that I no longer dread. Duh. Of course, I have yet to replace my running watch that never seems to stay on the function I want it on because the thing just won't die. Somebody smack me.

If it sucks give it up,

Randy Step, an admitted obsessed runner who continues to write this stuff to myself!

P.S. - Looking to get out for a fun trail run? Join us August 2nd in Laingsburg, MI for THE LEGEND 5 mile, 10 mile and 13.1 mile! The course circles several lakes in a beautiful lightly hiked and biked area of Michigan, what could be better!

P.S. - Do you love running and music so much that you wish there was a festival celebrating those things? Look no further! Run Woodstock, 3 days of PEACE, MUSIC AND RUNNING! September 5-7, 2014... A distance for everybody, 5MI-100MI!

2014-07-16 - Just Run

My body likes to go for a run a couple hours after I wake up. This usually works out fine on the day of an event but on a normal day with the time constraints of life, I go through the usual torture, head games and trickery to get up and drag myself out the door just minutes after waking. A couple miles into the run I usually feel awake and wonderfully alive, always making the torture of getting out the door worthwhile ... Knowing this and going through the same scenario day after day you would think I would just skip the drama and run out the door. DUH

On days I plan an evening run, I often get home brain dead and tired. It amazes me how going out for a run slaps me awake and leaves me exhilarated and content. Running is truly a miracle drug.

Don't think about it, just run,

Randy Step, an obsessed runner who thinks about the run way too much before heading out the door ... Dang.

P.S. - Looking to get out for a fun trail run? Join us August 2nd in Laingsburg, MI for THE LEGEND 5 mile, 10 mile and 13.1 mile! The course circles the lakes in a beautiful lightly hiked and biked area of Michigan, what could be better!

2014-07-09 - Run, Learn, Run

Running, such a simple sport requiring very little equipment or expertise. That said, like so many things in life, the simple things you enjoy can enrich your life exponentially with just a bit more knowledge, turning them into one of life's passions.

For years, Running Fit has been offering the class, Running 101, the class for the beginning runner. I've always thought this was the most valuable and important part of what we offer the fitness community, sharing the information to turn people into lifelong runners. Motivational tricks, proper form that will make you faster and more efficient, training schedules and injury prevention information that can make such a difference. Fall Running 101 dates are here! New to running? Have a non-running friend you want to turn into a runner? Share this link, you can change a life!

Run, learn, and run forever,

Randy Step, an admitted obsessed runner. Let's spread the passion!

P.S. - If the Red Carpet Run isn't already on your calendar, Why not! Join us August 6 for an evening of glitz, glamour, sweat and the star treatment! It will be THE social event of the season! redcarpetrun.com

2014-07-02 - Peace, Love and Running

I often share my thoughts on the endless list of the positive psychological and physical benefits of the daily run, our daily bread. I also mention the value of great running events, events that keep our running fires lit, events to shape our year around. That said, there is one weekend a year that pretty much turns the daily run into a magical event unlike anything I've experienced in this running life. Run Woodstock is a weekend of runs in an atmosphere of nature, peace and love. A healing weekend where we can trip back to a bygone age of freedom and fitness, an escape from the reality and trappings of life where we can get back to the land and set our souls, and inner hippie, free. Dig it!

An endless line up of classic rock bands and endless list of runs, walks (5K, 5M, 10K, 13.1M, 26.2M, 50K, 50M, 100M and evening runs with "natural" options,) yoga and other cool stuff allows you to create the weekend you need. Some examples of how people choose to spend this magical weekend:

• Some run the most runs ever in a weekend, starting with a 5K Friday night, perhaps the 5 mile or half marathon Saturday morning run, a hippie hike to Hell for lunch, getting back for yoga with 200 others on the lawn before heading out for a 5K or 10K evening run before a late night party with the freaks before you crash, only to wake up and join the gang for a Sunday morning 5 mile run.
• Some pick just one or two events, or none, and leave lots of time to mellow to the music or sit around the fire and share the vibes.
• Many people who are training for fall marathons will run one of the morning runs like the half, then head out onto the endless country dirt roads to get in the miles and make it their long training run.

Not everyone can escape for the weekend, but experience as much as you can. Walking in with a tent and a cooler of food and setting up side by side with all the beautiful people will help with the escape. Whatever you choose to do, just make sure you give yourself the gift of Run Woodstock in Hell, MI the weekend after Labor Day, September 5, 6 & 7.

Peace, love and running,

Randy Step, an admitted obsessed runner who hopes to see you above the astral plane.

PS: Shoe of the week: Asics Electro 33
Dan Says: Although we've seen a decline in lightweight/minimal shoes, there are still many that prefer a flexible feel. Shoes like the Asics Electro 33 fills a giant void in the industry for runners that like a lightweight feel but also require some medial support. Without the use of a post, the Electro gets its medial support from what Asics calls "FluidAxis". Much like Nike's "Dynamic Support", they play with the volumes and densities of the mid-sole foam to give a flexible/lightweight feel that also delivers light to moderate pronation control. The Electro 33 is sacrificing a bit of stability for a well designed lightweight and flexible feel.- FluidAxis - 10 mm Drop - Weight - Men's - 8.5 oz.,Women's - 7.1 oz. - Retail - $110 - Seamless Upper - Engineered Mesh - SoLyte Mid-sole Foam.

2014-06-25 - We run, we get it

We live in a world surrounded by runners of incredible abilities and amazing accomplishments, from Olympic athletes to world record holders. Runners who train over 100 miles per week and some that run 100 mile races in less than 24 hours. Runners who run faster than our personal best times at every distance ... while training on a daily basis. That said, the non-runner may wonder why we even get out of bed to put in a 4 mile run at a what might be middle of the pack 10K pace as we train for our next event. The answer, as you all know, is that our running is all about us, and because we train and race, we actually have an intimate understanding of what the best runners in the world do, because we do what they do. When we line up and race a personal best time, even if we come in close to last in the event, every training mile seems worth the effort, we savor OUR victory. The runners in front of us do not demoralize us they inspire us ... and yes, we inspire them. It's a running thing those outside our world may never understand.

I am proud of us all,

Randy Step, an admitted obsessed runner, who might only run half the weekly miles at a much slower pace than you, and I'm OK with that!

PS: Join us for a romp on the trails at The Legend 5 mile, 10 mile and 13.1 mile trail run on August 2nd! Registration prices increase on June 29... REGISTER NOW!

PS: Shoe of the week: Saucony Omni 13
Dan Says: It's easy to assume that a moderate stability shoe just has more posting than a light stability, however, more measures have been taken to correct the greater rate of pronation. The new Saucony Omni 13 is the perfect example of that. When taking a close look at the mid-sole/out-sole of the Guide and the Omni, you'll see the glaring difference being the ground contact in the mid-foot of the Omni vs a plastic torsion piece in the Guide. A greater amount of posting in the Omni and designing the mid foot with more ground contact will give a greater degree of stability than what the Guide's posting & torsion piece have to offer. No drastic changes have been made from the Omni 12 to the 13. Tweaking the upper by adding some seamless overlays and modifying the mid-sole/out-sole for even more ground contact were the most notable updates. And remember, Saucony does not make a double wide. - 8 mm Drop - Weight - Men's - 11.2 oz - Women's - 9.3 oz - Retail - $130

2014-06-18 - OMG, Shoes!

As you can imagine, I pretty much wear running shoes all day every day, and yes, I even run in them. I like the performance, support, fit, the look and feel of them but it goes deeper than that, like many of you, I have a history, a 30 year relationship you could say, with the shoes in my closet. That said, selecting each new pair brings with it a childlike excitement that never gets old as I think of my current goals and what I have in mind for them.

We have an incredibly passionate staff of shoe fitting runners at Running Fit and even I ask a ton of questions and look for insight from them when I get my shoes. Like many of you, I have a couple of Running Fit staff members who know what I've run in and has worked for me in the past ... but I also like to hear from new, young staff members for fresh insights that get me to question what may be, my dogged beliefs.

Enjoy the adventure of running ... and shopping!

Randy Step, an admitted obsessed runner, in my closet is the proof.

PS: Join Saucony and the crew at Running Fit Novi for our Breakfast Run! The event takes place at Running Fit Novi on Saturday June 21st. Doors open at 7am, run begins at 7:30. Loops of 3, 6, or 10 miles will be marked and aided. Erin from Saucony will be there with try on Ride 7's available to run in. After the run enjoy a delicious spread of breakfast goodies.

 
PS: We have an internal weekly staff newsletter at Running Fit with a section called "Dan's Shoe Corner". To read everything about every shoe from every manufacture takes more than a passion for running shoes, it takes a shoe obsession, Dan the manager from our West Bloomfield store has it. We let Dan sift through it all and report his findings.  Here is a sample and a link to recent posts by Dan.

Dan's Shoe Corner

How many time have you heard: "I think I used to run in the Pegasus when I was in high school."?
Nike's flagship shoe that has been going strong since they first debuted in 1983 has just released the 31st version. More mid-foot ground contact and an easier transition from heel-toe is trending in neutral shoes right now and the Pegasus is following suit. Dropping the Pegasus to a 10mm offset, filling out the mid-foot, adding a "crash rail" on the lateral side and increasing the sprung toe angle all help aid in an easy transition from heel/mid-foot strike to toe off. Also, Nike has done away with +Sensor capabilities in both the Pegasus 31 & the Vomero 9.

More of Dan's Shoe Corner

2014-06-11 - Running with Dad

One day I returned home after a long hard run and was sitting on the back porch in a sweaty post run haze. My dad looked at me shaking his head and commented, you might not live to be 100 ... but it will sure seem like it! My dad was from an old world family and my running passion took awhile for him to accept. Later in life, he let me know that he was proud of his running son and that he could see that it was positive influence, giving me a discipline and consistency that carried over to my work and family life ... Much like the influence my dad worked to give me growing up, running kind of picked up for my dad when I left the nest.  

I lost my dad earlier this year. Never have my runs seemed such a valuable comfort to me. I've been spending the miles recalling our times together, hearing his voice, his laugh and seeing his smile.

The run is there for you,

Randy Step, an admitted obsessed runner and father of my own adult children that I could not be more proud of. And I'm sure you're wondering, yes, they run.

PS: Some great runs we hope to see you at:

This Saturday June 14th, join us for a bit of pre-father's day action at The Canton Liberty Festival 5K-10K run/walk. A Patriotic Party with the ridiculous costume theme of Stars, Strips and Jorts! Lots of awards for your creative effort, and a post-race beer. Enter at cantonlibertyrun.com

June 28th, Novi.  A nice race for a great cause, "Live Like Andi" 5K & 10K run and 5K walk and one mile walk.  

Running 501 Registration in Northville/Novi is open!  Orientation is scheduled for 6:15pm on Wednesday June 18. Certified Coaches, Suzi Stock and Doug Goodhue are returning for their 7th year to again create a running environment and challenge for not only our returning runners, but new runners of all ages and fitness levels who are looking for a organized group training experience! This 18 week training program is centered around the 2014 Fall Marathon and Half-Marathon season...especially the Detroit Free Press Marathon on October 19, 2014.

Thinking about running the Traverse City Lighthouse Half Marathon? Then we've got just the thing for you. A 12 week training program in Traverse City!