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.

Yo run gang,

We are fragile, we are invincible, we are warriors and we are pacifists, we run alone and we run as one ... I'd say this running gig gives us much of what we need, enough that we have some to share. Amen.

 

These are some lively days indeed, I wake up ready to run into the cool morning mist ... and fight the instinct to stop to rub my head on a tree, fall, bring it on! That said, join me Saturday Morning October 6th at Wiard's orchard in Ypsilanti as we run 5k or 10K through farms and fields at RUN SCREAM RUN! The perfect fall run through Michigan's number one horror theme park! OK, I admit, the reality is that is that it all seems cute, harmless and fun in the light of day, OK by me! We also run through the country fair with its corn maze, petting zoo and U-pick apples to round out a perfect fall color run! And yes, you can win prizes by having a great costume, running fast, or both! Enter today at runscreamrun.com.

Run Scream Run,

Randy Step, an obsessed runner diggin' the change of seasons ... and praying for Amy.

PS: A follow up on one of Michigan's premier athletes, Amy Gluck, who was struck by a truck while training just over a week ago: Amy seems to be trying to come out of the coma, she has opened her eyes a bit, moved her arm and may have tried to speak, all very good signs but all so real and she is far from out of the woods. Your positive thoughts, prayers and support can only help. Thank you.

PS: For the runner who likes a good deal (All of us!) Running Fit is clearing out the warm weather gear this weekend! Deals to be had! The more you buy, the more you save on summer clearance items. 1 item 25% Off, 2 items 35% Off, 3 or more items 50% Off. All other apparel 10% Off. Select Shoes on Sale!. Heck, what a great time to shop  for summer stuff before joining Running Fit for its annual winter break & run trip, February 15th - 22nd!  

Yo run gang,

 

As I write this today one of Michigan's premier athletes, Amy Gluck, is fighting for her life in intensive care after being struck by a truck while training. We can only hope her incredible fitness level will help her win this race. Amy is a 2008, 2009, 2010, 2011 USAT All-American Triathlete and was training for the Ironman World Championships in Kona next month. Keep Amy in your thoughts and prayers .... And be careful out there. 

As the days shorten many of us will be training in the dark. Always wear a reflective vest, carry a light, wear a headlamp, run against traffic, or better yet, run where there is no traffic whenever possible. All the flashing lights in the world won't help you if a careless, distracted driver is veering out of their lane and coming your way. I love the beauty and powerful feeling of running into the sunrise or sunset. I love running on a star filled night with a crunch of snow underfoot, I love it all but I also respect and accept the risks that can't be avoided as we head off into adventure.

Get out and run ... smart,

Randy Step, an admitted obsessed runner ... looking forward to the day I see Amy out training again.

 

Yo run gang,

 

I find motivational running books and magazines can help get us out the door. The trick, pick up a running magazine or book and after a few pages, the excitement, or guilt, will set in and you will soon be in the training mind set. Motivational movies can do the same.

My latest summer read is "A life without limits", by Chrissy Wellington, the undefeated Ironman triathlete with 10 wins including 3 wins in Kona. The amazing part of her story is that she was not a serious athlete until the age of 30 when she found triathlon, and then found out she was not only a gifted athlete but the best in the world. This came as a shock to Chrissy and a life changer. Her story is a reminder to us all to keep exploring our potential. Other great books: "Once a Runner"; "Return to Carthage" and "Let's pick it up a bit". All available at Running Fit, of course!

Run, read, run,

Randy Step, an admitted obsessed runner ... Who is looking for the next good running book to share.

PS: Calling Volunteers! Please join me as a greeter for Run Woodstock on Friday September 7th in Hell, Michigan! A fun day of showing people to their campsites, and sharing the hippy vibe. You'll get cool hippy swag, pizza and great music to work to! Sign up as "Hippy Host" at https://runningfitevents.webconnex.com/roadies2012

Yo run gang,

 

Ego can sure get us into trouble in this running world, especially when a pain comes up during a race or training run with friends, it takes great humility to just stop, walk home and get out the ice. Running into increasing pain is always a mistake, surely making the recovery and our time away from running longer ... but that darn ego ... Run smart and remember, I'm proud of you for your DNF (Did nothing foolish!)

That said, I have been dealing with a calf strain for a while and have taken time off from the run, I've gotten in lots of biking and some swimming. Last Sunday, I entered an Olympic distance triathlon in Triathlon in Traverse City, knowing that my calf might not be ready to run. After a good swim (for me) and a decent bike split, I headed out on the 10K run, my sport, the fun part, where I get to pass lots of great biker/swimmer types. NOT. The calf was bad from step one so did I the smart thing, the hardest thing ... I walked it in. It was humbling to cheer on each passing athlete but all in all, it was a wonderful day and memorable event.

Run smart, run forever,

--Randy Step, an obsessed runner on the mend.

P.S. May I suggest the perfect fall race schedule? Join for a healing, rocking running weekend, September 7, 8, at Run Woodstock (runwoodstock.com) I'll be walking a few events ... dang. On October 6th we'll run in costume though the haunted grounds of Wiard's Orchard, home of Michigan's number one haunted theme park! Fun stuff! Enter at runscreamrun.com. October 14th consider a fall color Pure Michigan road trip to the 1st ever, Lighthouse Half Marathon in Traverse City ... it gets no better! Enter at lighthousehalf.com