Yo run gang,
January 9, 2013

People joke about the New Year's fitness resolutions, the crowds at the health clubs, and yes, most of them crash and burn but setting long term event goals and making changes in behavior are tough stuff. We all have bad habits and can run smarter, eat better ...

We have bucket list items like running a half marathon, marathon, triathlon, trail race ... The reality is the New Year is a great place to start, a fresh page, a new calendar, month number one on the smart phone fitness app.! Set those goals now, pick specific, needed changes in your life and give it a shot. We are a work in progress. Some will stick and become part of the new us, we will fail at others but without trying we can't move forward. The courage to start is what matters, find it.

Off to see the wizard. What have you got that I ain't got, Courage!

Randy Step, an obsessed runner shooting for 3 yoga sessions a week, keeping up to date with my running log and rooting for you!

P.S. Running Fit's 2013 calendar of events is a place to find the goals that will keep your fire lit ... Find the courage to  .... Enter and commit! Yikes!
 

Yo run gang,
January 2, 2013

My favorite George Carlin line; "People that drive faster than us are maniacs and the ones that drive slower than us our idiots!". It's an insightful line into our human nature. Do we have similar thoughts about those who run faster or slower than us?

Or run more miles per week or less miles per week than us? Not that they are maniacs or idiots but do we feel perhaps inferior or superior when talking to other runners about their statistics? How about when talking about income, education or any other kinds social or physical measuring? I know I'm guilty of this at some level ... Dang, I resolve to work on this.

The reality is that our life circumstances and our bodies are so very different, a mile run for one person may be a greater accomplishment and bring more personal satisfaction than another person finishing a marathon. When we do something heroic or amazing, only we can know for sure that it was. What others observe, say or think about our accomplishments may boost or deflate our egos but it's up to us to be honest and true to ourselves and do what we think we can or should do in this life to be a more complete and better person. I believe our daily run and the races we enter help guide us through this life and give us insight on who we are and who we can be. I believe knowing our fellow runners are on the same path can make us more tolerant, caring and helpful.

Run, learn, grow,

Randy Step, an admitted obsessed runner who thinks everyone who runs is pretty darn cool.
 

December 12, 2012

Yo run gang,


Just a handfull of days to shop for the holiday, don't waste time, you can get anything for anyone at Running Fit! Who would not kiss you for getting them a pair of Smartwool socks?

YakTrax shoe traction is great for running or walking, even to just go grab the mail or walk the dog, you can't beat the safe feeling you get when you don't slip. You can't make someone run but you can set them up by giving them the gift of a running 101 class, or just a gift card that gets them in to look around... and think about being a runner!

By sending your friends and family to Running Fit for your gifts, you also create an opportunity for them to be in the realm of Running and a chance to slip into our wonderful sport!

Run, Shop, Run,

Randy Step, An admitted obsessed runner  ... Who loves working in a toy store!
 

December 5, 2012

Yo run gang,

The daily run is under attack! The big guns are firing with full force: work parties, family gatherings, shopping that needs to get done, getting the house ready and the last minute invitations to lunch and dinner coming in like drone attacks! It's time to dig deep into our arsenal of secret weapons.

Break out the headlamps, reflective vest and flashlight and once the last person in the house is asleep, flee into the night and use up one of those 3 mile runs ... the shower may sound suspicious, shhhhhh. Have your running gear at hand at all times and keep an eye out for the opportunity to escape at a moment's notice! An example, if you get caught in holiday traffic, pull over, suit up and get in a run, no time lost and you'll be back before it all starts moving again! You get the idea. At the next holiday gathering they'll all know you have won the war when we see that you are the one who is relaxed, refreshed, smiling and patient in the frantic, party crowd, showing no wounds ... And they will wonder how you did it? Ha!

Run, party and smile,

Randy Step, an admitted obsessed runner ... That said, read this stuff with a grain of salt then use your best judgment on how to proceed! Ha!

P.S. Reach your 2013 half marathon or marathon goal with Running Fit 501 training group! Visit the open house at Running Fit Northville on Wednesday December 12th at 6:30 pm (We suggest you sneak in a run just before the meeting, not to worry about a shower, we will all be in the same shoes!) 501 will take place out of Novi, Northville and Ann Arbor Running Fit locations, the Northville party is just a big, rah, rah, kick off to explain the program. More Info 
 

Yo run gang,

Today's Obsessed Runner blog is brought to you by the number "3", a highly underrated distance to run but a personal favorite of mine. People say they don't have time to run. Wrong, the 3 mile run fits well into this busy life, especially around the holidays, giving us about 30 minutes of fitness and escape.

I think just knowing you are headed out for a 3 mile run is a refreshing, stress free change for those of us who normally run longer. No planning is necessary, no real fueling or fluid issues to deal with and if you under or overdress it does not make much difference, you'll be done before the comfort level gets unbearable, heck, in a pinch, you could do it in your street clothes, less laundry ... it's what I call a blue jean run.

Start the 3 mile with a slow half mile warm up, stop and stretch for a minute, run steady to the end of mile one ... then put the hammer down for a mile and get in the speed groove, ease down through mile 3, savor the run buzz and get back to reality. 3 miles is a small run with big returns! For those of you who consider 3 miles a longer run, you already know how fulfilling it can be!

Speaking of 3 mile runs, join us Saturday evening for 3 + .1 miles at the Holiday Hustle 5K in Dexter, a perfect distance, a wonderful holiday tradition! Enter at RunHoliday5k.com

Break free and run three,

Randy Step, an admitted obsessed runner ... who just got back from an excellent 3 mile run!

PS: The biggest sale of the year is this Friday, Saturday and Sunday at Running Fit, 20% or more off all apparel and $20 or more off any pair of shoes! Yikes! Give the gift that gives back for a lifetime ... and get yourself a little something.

PS:  The Running Institute and Running Fit invite you to join our Free running injury prevention seminar to learn how to avoid injuries this winter season. Tomorrow, Thursday night, from 7 - 8 PM at the Northville store! This seminar will feature professional runners, running injury experts, doctors, physical therapists, shoe fitting consultants, and former U of M Track and Cross Country Coach Ron Warhurst. Join us!



 

Yo run gang,

We are headed into what I call off season for serious running events, the long and more serious races are over and now it's time for holiday and frozen snowflake kind of family races. Putting these fun runs on the calendar gives us a bit of winter run motivation ... but it's a good time to dial back the intensity, lick our wounds and rest up so we are ready to come back recharged and excited to work hard again in March.

May I offer the perfect low key calendar of events for your winter pleasure? Starting Saturday evening December 1st with the Holiday Hustle 5K in Dexter, next, a fun winter get-a-way to stumble around in snowshoes on January 19th at the Bigfoot 5 and 10K in Traverse City (Snowshoe running is just slow running, no experience necessary and they rent the big shoes if you don' have em'). Lastly, the Super 5K, Super Bowl Sunday morning February 3rd in Novi, kind of like the turkey races, where you exercise early, get a finisher's pint glass and earn your bragging rights and spot on the couch for the big game!

Button, button ... We hope you've been enjoying the addition of getting a button at all the Running Fit events over the past year. I find the buttons fun to collect reminders of all I've done this year! I especially like the custom artwork. You can expect another year of buttons in addition to the race medals, shirts and other swag in the year ahead. That said, come and show off this year's buttons at the December 1st Holiday Hustle, you will get a raffle ticket for each button you have collected! A drawing for new shoes and other great swag will take place at the run, special prizes for the people sporting the most buttons! Our 2013 race calendar will help you plan a fun year of running and button collecting!

Run easy, rest and reinvigorate,

Randy Step, an admitted obsessed runner ... with a fun collection of hardware to prove it!

Yo run gang,

Randy gets a week off as his partner Steve shares some running thoughts...

As most parents I have been to my fair share of band concerts, science fairs, and athletic events over the years. Available to congratulate or console as needed. It is part of the parenting package, one of the rewarding parts.

But this fall I have discovered a more selfish agenda in being a "cross country dad".  While I have certainly enjoyed witnessing my son race and compete for his high school cross country team, I have also found this experience to be immensely inspirational. From the warm-up jogs around the course to dry heaves in the chute I am inspired. I am not talking about reliving any glory days like a Springsteen song or being born again. More and more I just had a desire to feel what they were feeling. So I took an inventory of my own dedication and appreciation of this sport of running. I really didn't change the quantity or quality all that much, just dialed it up a notch and got a new vantage point. I like to think my running is now like my TV, in HD. I became more consistent, more connected, more inspired.

And as I got more self indulged in my training, this carried over to other areas of my life. Suddenly I was not just inspired to go for a run, but to go chase a dream, to take a risk, to feel desire, to get out of my comfort zone. I was inspired to look at how I could be a better husband, neighbor, co-worker. All this from witnessing a bunch of teenagers laying it all on the line, totally exposed, grinding out five kilometers. Selfish me. Thanks kids.

--Steve Angerman, a lifelong passionate runner.

PS: Help inspire the youth of America to this running life and perhaps find some inspiration yourself. Check these out:   Martian Kid's Marathon    Girls on the Run

Yo run gang,

This is my attempt to explain what I am learning and observing from my friend Amy's road to recovery after she was struck by a truck while out training. Grief sucks ... and worse yet, slows our path to acceptance and the reality that only learning, then moving and looking forward, matter.

 

All setbacks vary in severity and the road back to the front of the pack can be a long one but it's what we do, what we've trained to do and what makes this competitive life precious, perhaps it's the essence of our life. The goal is always clear, to get back to the starting line, and share what we've learned to help others get to get to the starting line. Every moment of this life is precious ... even the moment we are struck by a truck that breaks half the bones in our body and puts us in a coma.

Live, love, learn and run again,

Randy Step, an obsessed runner, running with a smile and a drying tear.

P.S. Amy has survived several reconstructive surgeries, is healing well and is out of the life threatening aspects of the crash. Amy's brain trauma was severe but she makes progress forward every day and continues to impress the crew working with her in the rehabilitation unit. It may take months or years but I know that Amy will be back on the run again.

 

Yo run gang,

Do you ever find yourself sneaking away from work, friends or family to get in a run? Not really sneaking away but not mentioning it or letting anyone see you come and go because they may question your sense of priority? ... OK, I guess sneaking is the correct word, dang.
The truth is that there is so much that we get from the run that it can't always be explained or appreciated by the non-runner. That said, hopefully they will notice that we return looking healthy, invigorated and happy and that the run has rejuvenated us, making us more attentive, interested and productive. The reality is that the run has made us a better friend, family member and person. The run teaches us long term goal planning and the value of delayed gratification, giving us the tools to be successful and prosperous. What a wonderful sport ... so perhaps ... the ends do justify the means!

Sneak out and run!

Randy Step, an admitted obsessed runner, sharing my justifications for the passion ... Hmmm .... Does my guilt give away my Catholic upbringing?

PS: Wicked Halloween RunMore Costume running fun! Online registration open until 10 PM on Thursday. Wicked Halloween Run

 

Yo run gang,

The fall race season is upon us! Yikes! Many of you will be lining up in Chicago this weekend or in Detroit or Grand Rapids in just a couple weeks. No matter what the outcome, remember, it is a gift just to make it to the starting line, enjoy the adventure (From the Latin, adventura, where the outcome is uncertain. The spice of life!)

An under-trained runner with a positive attitude will beat a trained runner with doubts every time. Just relax, run smart and enjoy the sights, sounds and ... Pain! You work hard to feel this bad, savor it, as the rest of the world lives in a couch potato haze you are fully alive and diggin' it!

In all distance events, 9 out of 10 world records are set when running negative splits, a faster second half. A difficult concept to get your head around in a long race: the idea that you will pick it up.  Going out too fast is the number one mistake, every minute you are ahead of schedule is a potential to walk 10 minutes at the end; it is not money in the bank. Don't do it!

For those who heed my words, I'm proud of you already!

Randy Step, an admitted obsessed runner who loves the long run, an event that continues to offer self discovery, keeping the fire lit.