2013-11-06 - Winter Run Tricks

Winter Run Tricks, November 6, 2013

Unlike the dog days of summer where even running naked might not bring relief from the heat, we can always dress for whatever winter throws in our path.

The most difficult part of running on a blustery winter day is just getting out the door into the dark and cold. A trick is to over dress to avoid that cold slap in the face that might drive us back inside. Perhaps plan to start the run with a short loop that passes your house or starting point so you can shed some clothes - or wear a small pack to stash items - so you will be able to pull them back out if the weather changes for the worse. A couple of my favorites for the  winter arsenal are a balaclava to pull up over the head and ears, especially on a windy days, or tucked back down around the neck, also dual layered glove or mittens that allow us to take off or put back on a layer, both are items that can be used like a thermostat.

Don't forget reflective apparel, lights and headlamps for safety and shoe traction to keep out butts from slamming into the ground. This is a link to a cute little video on Brooks Light Night apparel .  And yes, it is available at Running Fit along with lots of flashy fun items to keep you safe and seen. Notice how I repeat the important stuff?

The wimpy world will look out the window in awe as we go by enjoying the crunch of a new snow on a crisp winter morning as we run into the sunrise!

Bring it on,

--Randy Step, an admitted obsessed runner who gets a kick out of coming across other runner's footprints in the snow, making comments to myself about their stride length, foot strike, and guessing what shoes they are wearing! 

P.S. - Come be FLASHY and SAFE with us at our Run Safe, Be Safe group run on Monday, November 11 at 6:30pm, Running Fit NOVI! Reflective giveaways and great deals, don't miss out!

2013-10-30 - The Adventure continues...

As I lined up for this year's Detroit Marathon, with what I knew was minimal training, I also knew I was in for an "Adventure" (From the Latin "Adventura". Definition: Where the outcome is uncertain). Other words I could have used in place of adventure are escapade, lark, feat, ordeal, test, trial, tribulation, risk, venture, expedition, exploration, mission, quest or stunt; the bottom line, this would be a memorable day, a day of learning, a day of self discovery ... the kind of days we LIVE FOR!

Like sailing out into the ocean at an approaching storm, I knew I would be tested, I knew there would be hell to pay, but I also knew that when it hit, I would break out in a smile knowing this is exactly what I came for. Just past mile 21, while heading back up the Belle Isle bridge, my world got dark. I laughed, smiled, shed a tear and took inventory. I changed my form, searching for unused muscles that might have a bit of glycogen left. I made goals of not walking until the next mile mark, until the next block, until the next crack in the road ... I imagined I was being lifted and pushed forward by an imaginary force, I yelled out like a madman, "It's time to pick up the pace and take it home!", and for a few yards, I actually did ... so I tried this again. I fought pain, I lost coordination, I stumbled but did not fall, after an eternity of struggle the darkness cleared and I could just make out the sign, mile 26.

Randy Step, an admitted Obsessed Runner

2013-10-23 - Night Moves

Twas' a fine weekend for running down in the "D" at the Detroit Free Press Races. Congrats to all who accomplished their goals or at least had the courage to start! It was fun for us to see so many of you at the Running Fit booth or on or along the course.

Safety is always a running priority but as the days shorten and we run into and out of the darkness it takes constant vigilance. Always run against traffic and even though we will all be running with reflective clothing, vests, headlamps and perhaps strobe flashers, expect the unexpected and remain alert and agile. This is also the time to dig out your running shoe traction tricks like Yak Tracks, in case of a bit of black ice or snow. And yes ... Running Fit has a great selection of footwear traction devices, reflective vests and headlamps, be prepared.

Sunrise and sunsets experienced on the run take on a mystical quality, making the run seem to cover more than one day and supercharging the experience, leaving us with a satisfaction the non running world will never know. Bring on daylight savings, we can handle it!

Run long, run safe, and run into the seasons,

Randy Step, an admitted obsessed runner who is ready to take on the night!

PS: Save the Date: October 30th: Grand Opening Festivities will take place at the New Running Fit, Arbor Hills, Washtenaw at Platt Rd., Ann Arbor, run, food, drinks, music, swag!

PS: Join us for a Runner's Slam Breakfast Run celebrating running and racing! The doors will open at 7am Saturday, October 26 at Running Fit in Novi, with a group run at 7:30am. Saucony will be bringing out some wear test shoes! Don't miss a FREE post run celebratory breakfast! More info HERE!

2013-10-16 - Run, Grow, Live

I've been a runner... for a long time. How we run, the thoughts we have about running and what completes us as a runner will continue to evolve, adding a richness to this running life that only gets better.

In the early years I loved the breakthroughs in my time and speed. Learning and growing faster from books, magazines, coaches, speed work, schedules, high mileage and racing kept my fire lit.

Eventually my running transitioned into the social framework of my life. Training partners, the running club, group trips to races and shared running experiences got me out the door. My personal records motivated me because I could share them with a group that could appreciate my accomplishments and I in turn took pleasure in hearing of or witnessing their success.

As I matured as a runner, I became the coach. Taking new runners, guiding them past the mistakes and helping them accomplish their personal goals allowed me to bask in the glory of their success along with my own. On my runs, my mind was consumed by how I could make a difference in the success of others. As a coach, my runs took on new meaning, I was out there putting in long and hard miles in an attempt to gain insight into something I could share.

Today, the meditative and philosophical stream of consciousness aspects of the run, in combination with living in the moment, fulfills me to the core. There are days I need to run long and alone, on others I enjoy sharing the moment, sharing thoughts or sharing only the sounds of footfalls and labored breath.

Run, grow, live,

Randy Step, an admitted obsessed runner... And I'm really OK with that.

PS: The Self Defense Clinic coming to Running Fit Northville on 10/21 6:30pm: More Info and Registration HERE. This 90 minute class is led by Lee Shaykhett and you can find more info on his training techniques at http://www.shaykhettraining.com/

PS: Save the Date: October 30th: Grand Opening Festivities will take place at the New Running Fit, Arbor Hills, Washtenaw at Platt Rd., Ann Arbor, run, food, drinks, music, swag!

PS: Join us for a Runner's Slam Breakfast Run celebrating running and racing! The doors will open at 7am Saturday, October 26 at Running Fit in Novi, with a group run at 7:30am. Saucony will be bringing out some wear test shoes! Don't miss a FREE post run celebratory breakfast! More info HERE!

2013-10-09 - I NEED to Run

I have found running and now I am a runner, no longer do I just want to run, I need to run. My need for running is like my need to get outside, it's like my need to get to the woods. Running is my natural fix. Running is a place I must go to recharge my body and mind, like an ancient druid that gets supernatural powers from contact with the earth, I draw clarity and energy with each foot fall. A walk in the woods works wonders; add sweat and it's like throwing on the holy waters of baptism, cleansing me from deep in my soul to the surface of my skin.

Perhaps the need to run comes from the get down to basics nature of our sport. Running is so unlike the complicated, computer generated framework that has come to control much of our daily existence. The run allows us to unplug and reboot. Running requires so little, in fact, it can be done naked, I'd say that's a pretty good test for simplicity. Some minimal shodding and covering may add to our comfort and keep us from some puritan violations but all in all, still beautifully simple.

Eat, drink, sleep, love, run,

Randy Step, an admitted obsessed runner who ... needs to run.

PS: RUN SCREAM RUN with us at Wiard's Orchard in Ypsilanti on Saturday! Glorious weather, Zombies and other nonsense. 5K, 10K, enter at runscreamrun.com . Late entry on site Friday and race morning.
 
PS: Run Scream Run raffle to benefit one of Hope Clinic's Care and Share Closet, which provides personal care items and household cleaners to individuals in need. For each donated item get a raffle ticket to win running shoes, gift cards, event entries and cool stuff! Drop off at early registration or race day. Donation Items needed: Toilet paper, Dishwashing liquid, High-efficiency (he), powdered laundry detergent, All-purpose cleaners - Comet, Ajax, Pine Sol, etc., Baby formula - Enfamil in yellow cans, Baby wipes, Deodorant, Feminine hygiene products. (Limit 5 tickets per person) Hope Clinic, serving those in need with dignity and respect.(www.thehopeclinic.org )

PS: Save the Date: October 30th: Grand Opening Festivities will take place at the New Running Fit, Arbor Hills, Washtenaw at Platt Rd., Ann Arbor, run, food, drinks, music, swag!

PS: Run with us in Mexico! February 15 - 22, 2014! Official details to come, express interest here!

2013-10-02 - Plan, Run, Learn, Race

Fall is certainly the sweet spot of the running year, not only do we get glorious crisp running days but it's the season for us to put all our hard work and training into action at the fall events. Many of you have targeted your year towards a fall race, be that the marathon, half marathon, 10K, 5K or whatever, you now get to reap the rewards from your long term goal planning and execution. Training for an event teaches us the life skills that will bring us success in all aspects of this busy and wonderful life.  For those of us who have been at this a while, each event is a bit of a refresher course in time management and planning. I find that during the time period that I'm training for a specific race, my life's direction seems clear and focused and my productivity is high in all areas, when not in training I get sidetracked with nonsense, perhaps the answer is to always have a goal.

Plan, run, learn, race,

Randy Step, an admitted obsessed runner ... Who does not move forward well without a game plan

PS: For those of you who have chosen to join us at Heroes on Hines, we thank you. We are proud to be a part of this serious and important fund raising project for the memorial to fallen first responders. I can't wait to check out the finished project race day, this Saturday, October 5th! Half marathon and 5k Late entry is available for those of you who have not yet entered, what a great way to get in a last training run for Detroit. See heroesonhines.com

PS: Thinking of running a Turkey Trot this Thanksgiving? Join Running Fit for Turkey Trot training beginning Saturday October 19.  Turkey Trot Training

PS: Soon the nonsense starts, the silly and fun races to wind down the year. Runs like Run Scream Run 5k, 10k on October 12th, where we get to dress up and run from or with the Zombies at Michigan's number one horror attraction, Wiard's Orchard, in Ypsilanti. It's also the perfect low key taper fun for Detroit Freep (With awesome finisher's medals!). See runscreamrun.com. You can't beat a fall color road trip to Traverse City, especially when you throw in an October 26th  Zombie race from a brewery when you get there! See tczombierun.com .

PS: Finish up the year with the Holiday Hustle 5k in Dexter, the perfect holiday tradition. See
runholiday5k.com

2013-09-25 - We must becone selfish

Running is play, escape, meditation, and gets us back to being on the same team as our body, reminding us that our minds and bodies are one and we will remain incomplete, unproductive and unhealthy if we don't nurture this mind and body as one. We live in a world that separates us from our bodies, a world that asks that we focus our attention on business, family, relationships, productivity and charity. It is our responsibility to take care of ourselves, to create the time and expend the energy on what our body and mind are personally in need of. We must become selfish ... for the good of the world. If we are without health and happiness, we are the ones who will be in need and will not be in the position to give or to play a positive role in this world. There are many days that our daily run will be the most important thing that we do.

Yesterday I went to one of those seminars that offer a magic formula for taking your business to the next level of success. I was asked, what is the mission statement for Running Fit? My answer, we are out to help our people find the meaning of life. The room got quiet.

May today's run give you what you need,

Randy Step, an admitted obsessed runner, who, like you, will be heading out on the roads and trails today seeking the answers to the questions our existence and the existence of the universe, as we will be on our run tomorrow and every day until we do.

P.S. -  Remember summer? It will be back again next year! Join us at our Ann Arbor West location at 5700 Jackson Rd. Friday through Sunday for 40-75% off summer apparel! Stock up so you're ready to take on the heat when it returns!

P.S. - Looking for a beautiful fall weekend in the woods? Join Running Fit September 28 in Traverse City for Run Vasa, a 5K, 10K and 25K trail run. runvasa.com

P.P.S - Love giving back? Join us as a volunteer at the 20 Mile Training Run September 28! Cheer on and help out those training for a fall marathon! Volunteer Now

2013-09-18 - Harder than iron, more fragil than a rose

Proverb - "Man is harder than iron, stronger than stone and more fragile than a rose". I'm guessing this proverb came from a runner who just got injured. It's amazing how we can train the body to run great one season and the next season we have some nagging pain that won't let us finish 5k, dang. We all know someone, or ourselves, who one day gets out of the car or out of bed the wrong way and breaks their leg or some similar freak injury. One thing is certain, life is not fair. For sure I'd rather get a running injury from being bull headed and doing something dumb than have the body fail me while I'm training conservatively and smart but stuff happens. When it does, we do what has to be done to get back to what we love and live for.

At the time life craps on us it's hard to accept the fact that adversity and how we get through it makes us who we are and leaves us better equipped to take on all this life can throw at us. Eventually, it adds to our greatness ... It takes a long time to make a diamond!

Run, fall, break, and come back stronger,

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

P.S. - Looking for a beautiful fall weekend in the woods? Join Running Fit September 28 in Traverse City for Run Vasa, a 5K, 10K and 25K trail run. runvasa.com

P.P.S - Love giving back? Join us as a volunteer at the 20 Mile Training Run September 28! Cheer on and help out those training for a fall marathon! Volunteer Now

P.P.S. - Looking for a great fall marathon training run? Join us for a 20 miler at Kensington on September 28, 2013 with aid every 3 miles! More info here

2013-09-11 - Run Proud and Free

9/11, a somber day to commemorate the heroic actions taken and to grieve for those who were killed or injured. Once again, the daily run is a way to thumb our nose at the terrorists, showing them that their actions are a useless waste of time and that our way of life will go on.

Even with the temperature at 90 degrees the shorter days are already bringing out the colors of fall, adding to the constantly changing backdrop of our running stage, let the show go on, we can't wait to get out there each day and marvel. The weather seems to change quickly and inconsistently, today is a good day to dig out the cold weather gear and check to see if you are ready for the first frosty run. Being prepared to dress for whatever the day throws at us can get us excited for the change rather than dreading it. We won't miss a day of this running adventure as we transition from summer to fall and onto winter without missing a beat.

Run proud and run free,

Randy Step, an admitted obsessed runner who loves the heat, the cold, the rain and every healthy day I can get out the door.

P.S. Join us for the Heroes on Hines half marathon and 5K October 5th as we dedicate our run to those who gave all for us. The proceeds will go to maintain the fallen heroes memorial that was built at the corner of Haggerty and Hines Drive, right at the start and finish line. A perfect long run two weeks out from The Detroit Freep races. Enter today at  http://heroesonhines.com/

P.P.S. - Looking for a great fall marathon training run? Join us for a 20 miler at Kensington on September 28, 2013 with aid every 2 miles! More info HERE. https://runningfitevents.webconnex.com/20miletrain13

2013-09-04 - Some runs just suck

It's amazing how different we can feel both physically and mentally at different times during the same run. We live for the magic runs that are effortless from the first step to the last and go on like that till the end leaving us fired up for the next time out. That said, more often we start out dragging, breathing hard and feeling heavy and tired. Sometimes it takes a couple miles for the body to groove in so no matter how bad it starts we can be patient, miserable but patient. Most of the time we are finally rewarded as our heart rate drops and our steps become light ... But not always.

Last week I headed out for my long run, rested and ready to get in a good solid effort. From step one my body went south. I battled the demons for two miles before having to walk to catch my breath. After a minute I gave the run a second try but the body was having none of it. I turned and struggled home, hoping for a change in my biorhythms or whatever. I made it back ready to throw in the towel. I downed a glass of orange juice and a banana as my wife walked into the kitchen and told me if I headed out for another 20 minutes and circle back, she would join me for some miles, an offer good enough to get me to give it another try. I'm sure you're thinking this is the part where my run made a magical turn. Not. The 20 minutes were endless and the final miles with my wife were agonizing but I got it done. I took the following two days off and the next run was a gem, go figure.

Get out the door, this may be your day,

Randy Step, an admitted obsessed runner who admits not all runs will take you above the astral plane ... but are always an adventure.

P.S. - Looking for a chance to set your soul free? Join me this weekend for 3 days of peace, music and running! Online registration is closed, but join us for late registration Friday and Saturday in Pinckney, MI! www.runwoodstock.com