2013-06-12 - Double dipping on the run

My usual long runs are on Friday morning due to the fact that I'm in the retail and event business and work most weekends. Last Friday on the trail I met up with a couple ministers getting in their long run due to their weekend jobs. One of them I knew, the other I just met. Of course I joked with them about to be able to run anytime because they only work one hour a week. Ha. We both made comments about what a glorious morning it was for a run, they also mentioned they were training for Running Fit's fall event, Run Woodstock, hence, long runs on the trail.

We head out and run for play, for escape and for personal time but the comment about training reminded me how much more each run offers us.  In addition to pure joy of running, we are logging miles, we are increasing our fitness level and are chipping away at our long term running goals, we are training! Running and training lets us double dip some of the best things in this running life. Heck, why would we ever not run when the chance is before us!

Run, train, enjoy,

Randy Step, an admitted obsessed runner, an admitted obsessed runner.

P.S. No goals? Double your running pleasure by committing at runwoodstock.com or any some other amazing event at runningfit.com/calendar

P.S. Double your racing fun this Saturday by running the Canton Liberty Festival 5K or 10K! Not only will you enjoy a great course on what looks to be great weather, but you get a Statue of Liberty costume and get to attempt to be part of a world record breaking attempt as the most people gathered together dressed as a monument! Running in the costume is optional, but silly fun! Enter now at cantonlibertyrun.com to save a few bucks, or enter this weekend.

P.S. My obsessed blog is here to motivate and the link below to the Coach's blog is there to teach! More double dipping! 2dogsrun.blogspot.com

2013-06-05 - New Shoes!

Part of our love of running comes from the no nonsense simplicity and convenience of the sport, no complicated or expensive equipment and it takes place, right out our front door. At times I feel I am a prisoner to a life that demands me to constantly learn new technologies to keep pace with the competition. The run allows us me to unplug, reboot and shut down all the life sucking applications running in the background. 

As the minimalist footwear craze started it seemed only natural for us runner types to be attracted to the idea, to take our sport to the next level of simplicity. The manufacturers jumped out in full force trying to capitalize on the new segment, creating hype and cashing in. Many of us found we could get away with a lot less on our feet than we were wearing but many of us suffered time away from the run from injury due to the need for the supportive footwear that worked for us or from not taking the time to let the body adapt to the change.

I'd say overall, the minimalist movement has been good for our sport, as we are coming out the backside of the craze with a focus on our running form, allowing for healthy changes in footwear to lighter, less controlling and more flexible models to ease into. Cool stuff!

Run efficiently,

Randy Step, an admitted obsessed runner that is digging the new lighter faster shoes ... that still offer support.

PS: Shoes like the Saucony Kinvara 4 and the Saucony Ride 6 are proof that some great changes have taken place in footwear, beautiful, lightweight, responsive, shoes with amazing transition and ride not found in the pre minimalist world, making all old shoes ... old shoes! Got to have em!

PS: Yoga for runners takes place 10:30 - 11:30 AM Tuesdays at Running Fit Northville. Come join us, your core will thank you!  No experience necessary, no matter what your level of yoga experience you will benefit from Yogi Leslie's knowledge. Class fee $12. Register Here .  Namaste'

 

2013-05-29 - Plan, run, race

Yo run gang,
May 22, 2013

Runners are creatures of habit, it goes with the territory. Consistency comes from having a plan, nobody has the time to sneak in a run in this busy life, it must be part of the schedule. Spontaneity is icing on the cake but it can't be our daily bread. This same mindset works into the event side of our running. Runners are good at maintaining traditions. Many of us have a list of certain events we run year after year, we know where to park, what to expect and can compare our fitness level over the years knowing the course and when we've done well, making it a much more rewarding experience.

That said, if your running is inconsistent or you are new to the sport, get out your daily planner and make a commitment to your runs, making them as much of a priority as the so called ... important stuff! In need of an event tradition? How about dressing as the Statue of Liberty every year and running 5 or 10K! cantonlibertyrun.com or go to runningfit.com/calendar and see what works into your calendar.

Plan, run, enjoy,

Randy Step, an admitted obsessed runner, with appointments and races on my Google Calendar to prove it!

PS: Core Constancy! Yoga for the runner will move to 7:30 PM Tuesday nights at Northville Running Fit starting next week. Start a yoga tradition, your body will reward you! Register here. This week will be the final Thursday class, join us!

2013-05-22 - Nice run!

Yo run gang,
May 22, 2013

Often in a race we are so caught up with our own experience that it's easy to forget that in every event we enter, we are surrounded by people that are accomplishing amazing personal goals, perhaps heroic feats! Finishing times and place don't tell much of a story, only the runner knows the effort it took to get to the starting line. They may have lost 100lbs or are running again after years of recovery from a near death accident or perhaps their run is a celebration, a return to a normal life after a struggle with loss and grief. Their run may be the culmination of the long road back from addiction or any personal struggle, we just don't know. That said, even if it's not life changing effort, perhaps just a personal best from putting in the training and reaping the reward from the effort, each runner has a story and we are playing a part in it as we race together. We never know when our words of encouragement or just a clap or cheer will bring a tear to an eye and joy to a heart. When we race, we are all in it together, on the home team, pushing each other to greatness!

Nice job, good work, you're awesome!

Randy Step, an admitted obsessed runner ... who never gets tired of clapping, cheering and kind words, even on days I don't deserve it.

 

2013-05-15 - Run Bucks!

Yo run gang,
May 15, 2013

We rely on our bodies to pursue our sport; to the runner, the body and mind are one. I believe this gives us a huge advantage over the sedentary Americans, those who take the body for granted, often, ignoring diet and health in pursuit of what? Success and happiness?  All the intelligence and wealth in the world cannot give us what running has. Take a look at the physical condition of leaders of industry, Washington politicians and corporate ladder climbers, many seem to have sacrificed their bodies to that success. The moral of the story, a degree from Harvard, Yale, UM or State, and all the ambition in the world, without the understanding of a decent 10K personal best (Or at least a passion for some sport) won't get them what we've got!

Run Bucks! Running Fit is launching a very cool loyalty program this week, you now will earn in store cash with your purchases, get special members only deals, and personalized offers. I just want a hat with the Run Bucks Logo! (I'll work on this!) Click the link on the right to find out how to opt in and start collecting run bucks!

Live, love, learn, earn, run,

Randy Step, an admitted obsessed runner who feels running has given me ... everything.

PS: I love runs that make us smile, join the Running Fit crew in Canton, MI on June 15th at the Liberty Fest 5K and 10K as we attempt to once again break

the Guinness Book World Record for the most people dressed up as the Statue of Liberty! When we combine silliness and sport, we get to live like Peter Pan, with no need to ever grow up! Enter today; click here!

2013-05-08 - Women run the world

Yo run gang,
May 1, 2013

When it comes to running, women are in the majority, entering more races and buying more shoes than men. From observing my wife and women friends, the social aspect of running plays a bigger role in the sport than what I see on the guys' side of things, I have no specific statistics on this but from a study of one, I put in a lot more miles by myself. I know that the times I do make a plan to run with others, I find it motivating and easier to get out the door ... but rarely do it, perhaps a guy thing, not making plans. Time to learn from the women, as usual!

That said, It's time for "Ladies night out" at Running Fit, click the link on the right for days, stores and times! Meanwhile, I should call for someone to go for a run, but I'm sure I won't!

Run with a friend,

Randy Step, an admitted obsessed runner guy

2013-05-01 - This Running Life

Yo run gang,
May 1, 2013

It's a busy but fun, running life that we lead. While most Americans make pretty poor choices to use up their leisure time, mostly as spectators and watching life go by on TV, we are outside and doing it! We are happy to fill up our calendars with fitness goals and commit! Here are some great choices.

Feeling spontaneous? Make the easy 5 hour drive to Nashville, Indiana with the Running Fit event crew for the Dances With Dirt Trail races on May 11th. Billed as the world's toughest 10K! Nashville, IN is an artisan town with over 200 artsy shops in the mountains of Indiana (Seriously, mountains!) go to dwdgnawbone.com

The kids stuff is the best stuff! Girls on the Run 5k, Sunday, May 19th, is the culmination of Girls on the Run's season. More than 1,200 girls ages 8-14, will celebrate their "girl power" by running 3.1 miles with their coaches, families, friends, teachers and community members. This event is open to anyone who wants to run, walk, or skip to the finish line! The Girls on the Run 5k is a non-competitive, celebration 5k, and all finishers will receive a medal. girlsontherunsemi.org/events/GOTR-events.php for more information about volunteering or to register.

A great summer road trip is to the Traverse City Cherry Festival, a great chance to take family and friends north, while you sneak in a race! The 5K, 15K event is July 6th. If you win, you'll get to ride in the parade in the Running Fit VW bug convertible!  www.cherryfestival.org/festival-of-races

By committing to a long run in the fall, you insure consistency to your summer training. My absolute favorite event, Run Woodstock, is September 6-8, a classic rock weekend to camp out on the land and set your soul free. We all need this weekend in the woods! 5K to 100 miles, dig it. runwoodstock.com

The heroic actions by the first responders at the tragic events in Boston this spring reminds us that every day, Police, Fire and EMS are out their risking their lives for all of us. I'm hoping you will join us on October 5th for the "Heroes on Hines Half Marathon and 5K". The proceeds will go to build and support a memorial to local, fallen first responders, a place for families and the community to mourn and celebrate the lives of these heroes. Please be a Hero on Hines! Please enter today at heroesonhines.com

For more events to load up the calendar for a fulfilling life go to  runningfit.com/calendar

Live, love, run,

Randy Step, an admitted obsessed runner, loving this running life.

2013-04-24 - Run smart

Yo run gang,
April 24, 2013

The serenity of the run continues to smooth out the roller coaster of emotions and setbacks in life, we are sure lucky to be runners. That said, every healthy running day is precious and we must keep vigilant to stay in a state of health that allows us, not only to run but to be able to help others in time of crisis, to be the ones to assist and not to be the ones who need assistance. Let's train smart, race smart and do the core work to make this happen, again, not just to help ourselves but to help the world!

Spring is a time when it's easy to run too far and too fast, let's try to keep the increase in weekly mileage to no more than 10% and to ease into speed with proper warm up and cool down.

Run Smart, fun forever,

--Randy Step, an obsessed runner who pretty much writes this stuff based on what I need to hear and do at this time of year! Less is more ... Dang.

PS: A run/walk in the woods is good for the body and soul, join us in Pinckney this weekend, the weather is looking perfect for this running rite of spring! On trails, your time and pace becomes insignificant, you can literally stop and smell the flowers, walk up the hills and even down some hills, for that matter. You need this, join us for 5, 13.1 or more miles, not in shape, not to worry, hikers welcome! See trailmarathon.com

PS: looking for a nice little feel good race? Book'n 5K and 10K support the South Lyon Library, Saturday, May 18th http://ssldl.info/bookntrilogy

2013-04-10 - You are an Inspiration!

Yo run gang,
April 10, 2013

Michigan is a sedentary state with just about the top obesity rate, but I have hope. On Saturday, 6,000 adults will take to the streets at The Chocolate Milk Martian Invasion of races. As runners, we can be proud of the example we set. High profile, fun events like this can inspire those who spectate or read about it in the blogs, often creating the spark that will change a life. A big race is a dramatic testimony that yes, you can do this!

That said, the most amazing story at the Invasion is the Martian Kid's Marathon. This is not the typical fun run but a 26.2 mile journey of dedication and long term goal planning.  These young athletes are required to keep a log and show that they have put in 25 miles to earn a spot on the starting line for the last 1.2 miles. Each receives the same medal and finisher's T-shirt as the adults. Now for the most incredible statistic that give me hope: the kid's race has been growing by over 50% each of the past 3 years and this Saturday, we expect over 2,000 to toe the line! I'm sure it's the biggest kid's run the state has ever seen, now, who is inspiring who? Many of these kids will be accompanied by sedentary parents who will witness the magic! (Special thanks to Fit Crew member Mandy who has spent many a long day on the road, using her creative magic to fire up the kids at student assemblies throughout SE Michigan!)

Keep the faith,

Randy Step, an admitted obsessed runner who invites you to come and run or walk with us this weekend, then stick around to cheer on these young athletes! Race distances from 3.1 miles on up! Enter at Martianmarthon.com or at the very fun, free, fitness expo on Friday. (Where there are great deals to be had, even if you can't make Saturday's event!)
  

2013-04-03 - Walk, Run, Race

Yo run gang,
April 3, 2013

The daily run, our daily bread, can seem like enough, the run's positive influence on our physical and mental state are unquestionable, so why race?

A valid question.

Heck, some people survive this world without running at all but we know, if they had found running, they may have had richer more fulfilling life. I believe it's the same with racing. Many runners put in the miles and never toe the line but those of us who have entered, set goals and raced, realize that this wonderful sport has more to offer. When we race, we become athletes, this happens regardless of our condition or age, when we line up and find out where we stand and attempt to better our performance, we are athletes. Mostly, we compete with ourselves, to see what we have in us, to be honest with ourselves, to run smart, to give our best on the given day. In our day to day family and work life we do so many things where knowing if we gave our best is not so black and white, when we race, it's true, it's clear, it's real. We get down to bedrock, we give witness to the person we are and gather insight into who we might be. And yes, we run against those around us, giving us the momentum and excitement of knowing where we stand in the physical order of things. For us, not being last may be a more valuable and uplifting race experience than it was to the person who won. We get all this, from towing the line!

The sales crew at Running Fit share their experience and passion for running when fitting you in the proper footwear and gear, your success is their success, adding to the richness of their running lives. On the other hand, the passionate runners on the Running Fit event crew use their creativity and knowledge of all that running can be, to put on the kind of races that they themselves know in their hearts, will be amazing. When the reviews come in saying, this is by far my favorite event in the world, they have won! Please consider joining us this year at one of our 23 one of a kind events. From the major road race setting in next week's Martian Invasion to our get back to nature trail runs later this month, there is an entry form that is waiting for you to commit to, and a finish line that will change your life for the better.

Run, train, race,

Randy Step, an admitted obsessed runner who can't decide which Running Fit event is my favorite. OK, if I had to pick, I'll go with Run Woodstock, 3 days to live the running life and set my soul free ... But I sure like the excitement of the transition area at the T-Rex Triathlons and the wild party at the start of the team race at Dances With Dirt Hell, heck, why pick, do them all!

PS: I just love finding out that my body's post race cravings have been right all along! Why Chocolate Milk?
Recent studies have shown that the nine essential nutrients in low-fat chocolate milk make it an ideal drink after intense exercise, including marathon and triathlon training and competition."Drinking chocolate milk has been found to be one of the best post-exercise beverage choices for adults due to the unique combination of natural nutrients," said Amy Viselli, a registered dietitian for UDIM. "Chocolate milk is effective in providing endurance athletes the carbohydrates and protein necessary to refuel and repair muscles, the calcium to help maintain strong bones, and the fluids to rehydrate after a strenuous workout, when consumed within two hours after exercise."