2012-07-04 - Careful out there; there's more than the heat
Yo run gang,
There are risks and benefits that come with the adventure of our active lifestyles, we experience euphoric highs when we reach our goals due to our commitment and the lowest of lows when our hard work fails us, feelings those living in a couch potato haze will never know ... We wouldn't want it any other way. Adventure, from the Latin "adventura", when the outcome is uncertain, is the at the root of our passion and keeps the fire lit.
We take risks when we head out to train, some we can control by being aware of the world around us and others that we can't. Wearing reflective clothing, running against traffic, not wearing headphones, heading to a traffic free shaded trail or park can reduces the risks but are not always options to get the run done. For us multisport athletes the risks increase on the bike and swimming in open water, again we control what we can but we can't control others. The cold, hard reality of the risks hit last week when we lost a good friend and supporter of all we do at Running Fit. Mary Burrows of Dexter was struck by a car and killed on a training ride. We will miss you Mary.
As you head out to train ... Please be careful out there,
Randy Step, an obsessed runner who hopes Mary's death will remind us all to run as smart as we can.
PS: If you love Running Fit, please let the world know by going to this link! http://running.competitor.com/50-best-running-stores. Thank you!
2012-06-20 - Careful ouit there
Diggin' the heat! As you know, I love extremes, truly the spice of life, give me a humid 95 degree or 10 below zero 3 mile run and I'll trade them for any blah, blah, 50 degree 10 mile run! A short run in extreme conditions is such great bang for the buck, an efficient use of time that leaves us not only wasted, but fulfilled, raising our self esteem and that darn feeling of smug satisfaction we get over the rest of the world that stays inside re-breathing stale heated or cooled air.
All that said ... running in the heat is the most dangerous condition you will face as a runner. Heat kills, take a run in the heat seriously. Run short, run in shade, and run hydrated by more than just water and ideally, finish where you can jump in a lake or stand under a cold hose. Stop and walk if you feel strange.
Run smart,
Randy Step, and obsessed runner who is watching the weather channel and planning for today's run!
2012-06-13 - It's deja vu all over again
Every running first is welded into our minds in detail, the first time we consciously set out to go for a run, the first running event we entered, the first time we ran farther or raced farther than ever before ... I find these first time memories popping up from time to time, usually while on the run when some feeling, sight or whatever takes me back.
I was giving this some conscious thought on the run yesterday while I was running the 10K course for this Saturday's Canton Liberty Festival Run for the first time. For sure there will be many running their first 5K or 10K this weekend and I was thinking how the course would look and be remembered by them, the pre race nerves, the surface of the road, the weather, the look of the neighborhood, etc. Doing this brought a flood of running memories to me, a cathartic feeling not quite explainable. It struck me that each run we go on connects us to every run we've ever been on and even future runs we have planned, connected both physically through the training effect and mentally with our thoughts and feelings. Dang this is a cool sport!
May your run be a magical mystery trip to the center of your mind,
--Randy Step, an obsessed runner diggin' the dj vu...
2012-06-06 - The world will run as one
For us who have been lucky enough to embrace running as a lifestyle, every day is National Running Day, for the rest of the world, it's today! When I hear John Lennon's song, "Imagine", I can't help but imagining a world where everyone is a runner ... Maybe someday they'll join us, and the world will run as one. For now, let's get out there and set the example, better yet, invite a non runner out for a walk/run and share the gift.
The Canton Liberty Run 5K & 10K is Saturday June 16th, we really need you to join us as we set the record for the most people dressed as a monument, not to mention, we bought 1,600 costumes and based on entries we will only have 1,300 entrants ... We need you! You don't need to run in the costume, just to wear it for 10 minutes as we gather together and look silly! (But yes, we'd love to have you run in it!). Enter today at cantonlibertyrun.com, pretty please!
Run for Liberty,
Randy Step, an admitted obsessed runner, getting ready to go out and celebrate today with a run with the world!
2012-05-30 - Benefits
The benefits we get from the daily run are more than enough to ask from our sport. The additional enjoyment we get from competing in races is like icing on the cake! What more could we possibly want? How about a meet and greet with an icon of our sport like 4 time Boston and New York City marathon winner Bill Rodgers? Join us this Friday at Running Fit, Ann Arbor West, 5700 Jackson Rd. where Bill Rodgers, who I call the "Peter Pan" of running, will be on hand from 11 AM - 12:30 PM!
More reasons to come on Friday? We'll be having a store wide sale to celebrate the Dexter To Ann Arbor run weekend (Perhaps have Bill sign your new shoes!) Also, author John Farrah (and my dentist) will be signing his new book "Let's pick it up a bit", a memoir, a philosophical look at running and a training guide! You can learn a lot from a guy who was born in Bethlehem, schooled in Nazareth, and has ran over 120 marathons! Come join the fun.
Enjoy it all,
--Randy Step, an admitted obsessed runner, for so many reasons!
2012-05-23 - Pure Michigan!
It's time to plan some summer "Pure Michigan" running, road trips! You can play down the "Running" aspect of the trip to the non-running family members to fire them up for a great getaway, perhaps even act surprised that there happens to be a race on the same dates and location of your adventure, even if they call you out on it, the "Pure Michigan" experience will soon make them forget.
The summer is long and the races are many, a bit of planning today will make it happen. A couple great choices:
- On June 23rd, I'll be headed to Charlevoix, my favorite northern Michigan town; join me for 5K, 10K, the half or full marathon (Charlevoix Marathon/Half/10K/5K). While in Charlevoix, find your way to Mt. McSauba Beach, a hidden gem, the perfect post-race place to chill.
- On August 4th I'll be at the Legend Trail Run (runlegend.com), just north of Lansing, camping sells out early so plan now, or, make it a day trip escape.
Run Michigan,
--Randy Step, an admitted obsessed runner who loves to run in Pure Michigan!
PS: It's not too late to enter the 39th annual Dexter to Ann Arbor half marathon, 10k, or 5k on June 3rd.
It's one of Michigan's most scenic courses along the Huron River. Info and Registration at d2aa.com.
Bill Rogers, four time winner of the Boston and New York City marathons, will be at Running Fit on Jackson Rd. Friday June 1 from 11:00AM until 12:30 to sign autographs and take pictures. He will also be at the race expo June 2nd at Ann Arbor Pioneer High school. There will be kids races at the expo and every kid wins a medal. Pacers will pace you to your goals in the half marathon. Tech shirts to all and medals for half marathon finishers. After the run join in the taste of Ann Arbor festivities in downtown.
Aardvark Contest: the Aardvark is the official mascot of the Dexter Ann Arbor Run and at 6:30 AM Race Day Judges will give a $50.00 gift card to the best Aardvark costume. (You don't need to run in the costume, but why not!).
PS: I'm getting excited to see 1,500 people running dressed as the Statue of Liberty!
Please join me for this nonsense on June 16th! Sign up now, first 1,500 get the costume! Enter at cantonlibertyrun.com
PS: Running Fit has an opening for a part time warehouse staff.
Not a summer job, longer term commitment required.
20 to 30 hours / week, four to five shifts (day).
Responsibilities include:
General cleaning and light janitorial work including indoor and outdoor maintenance.
Loading and unloading trucks.
Some driving and delivery (van and cube van).
Shipping and receiving.
Merchandise processing.
Valid Michigan Driver's License required.
Contact This email address is being protected from spambots. You need JavaScript enabled to view it.
PS: Volunteer Opportunities Abound!
PS: Self-Defense Class!
Lee Shaykhet, former Russian special forces trainer, is offering a 90 minute class that will give you a lifelong feeling of personal security for about the price of a good massage. This fun, effective session will leave you with moves that will instantly become second nature to you!
Location: Running Fit: 5700 Jackson Rd, Ann Arbor
Class dates: 6:30 PM May 30, 2012 (Limit 15 people per class) $69!
Registration: click here
More info: This email address is being protected from spambots. You need JavaScript enabled to view it.
2012-05-16 - Hard Choices?
Yo run gang,
Every day we have hard choices to make, here are a couple examples: 1. More time in a warm bed in the morning or wake to an alarm and run out into the cold and dark. 2. Getting home from work, grabbing a cold beverage and snack food then hitting the couch for some tube or lacing up the shoes and dragging our tired, end of the day feeling body out the door for some miles.
I hope I have explained this in a way that shows these really are hard choices. Fortunately, we have become runners and have learned through hard work and from making the hard choices that once we are out the door we will get into the rhythm of the run, our bodies will become warm, fluid and energized, our head will clear and the stress of the day will roll off and leaving us feeling free, alive and clean. We will finish with our self esteem and confidence raised, ready to take on the day or evening in a way no sedentary person can possibly understand. Share the gift, drag a friend out of bed for a run ... perhaps send them this email!
The signs of spring, flowers in bloom and ... new running shoes! I've been running in a fresh pair of Asics Gel Neo 33's and just love them, another reason to make the hard choice to get out the door a bit easier!
Chose the run,
--Randy Step, an admitted obsessed runner ... who still finds these choices hard. The great things in life are never easy, but are always worth it.
PS: I'm getting excited to see 1,500 people running, dressed as the Statue of Liberty, please join me for this nonsense on June 16th! Sign up now, first 1,500 get the costume! Enter at cantonlibertyrun.com
PS: Running Fit has an opening for a part time warehouse staff.
20 to 30 hours / week, four to five shifts (day).
Responsibilities include:
General cleaning and light janitorial work including indoor and outdoor maintenance.
Loading and unloading trucks.
Some driving and delivery (van and cube van).
Shipping and receiving.
Merchandise processing.
Valid Michigan Driver's License required.
Contact This email address is being protected from spambots. You need JavaScript enabled to view it.
PS: Self-Defense Class!
Lee Shaykhet, former Russian special forces trainer, is offering a 90 minute class that will give you a lifelong feeling of personal security for about the price of a good massage. This fun, effective session will leave you with moves that will instantly become second nature to you!
Location: Running Fit: 5700 Jackson Rd, Ann Arbor
Class dates: 6:30 PM May 30, 2012 (Limit 15 people per class) $69!
Registration: click here
More info: This email address is being protected from spambots. You need JavaScript enabled to view it.
2012-05-02 - Long trails, long hours, great pleasure!
Yo run gang,
This weekend at the Running Fit Trail races, I was constantly reminded how blessed we are to work in a business that is our passion and better yet, gets to serve your passion, making our job special in a way that is hard to describe. The smiles and high fives were going on everywhere.
Jeff, our Traverse City store manager, lined up for his 20th Running Fit Trail Marathon. West Bloomfield manager Robin lined up for her first trail half, swapping shifts with assistant manager Farra so Farra could run the 50K event on Sunday. Our Retail General Manager Trevor worked a long finish line shift with our Art Director Anna. (OK, many of you know that Trevor and Anna are my kids, making it wildly special for me!) The list of participating members of our crew is a long one ... The other familiar faces that made us smile were yours, our customers, perhaps known to us from coaching you in Running 101, our long distance group 501 or from our form clinics, weekly store runs or just meeting you while selling you the shoes we finally got to see you wearing in action! The most recognizable faces were the volunteers, those of you who have found that giving back to our sport and making the weekends experience possible for so many, gives a satisfaction that again, is not easy to explain but one that adds to this running life as much as any personal record. Thank you.
Our event crew averaged an insane amount of hours over the weekend but showed up with smiles and stories to tell as we dug in and dug out on Monday morning, before going for a run ... And taking naps!
Thank you for your support of all we do at Running Fit, we look forward to seeing you on the roads, trails and in our stores, where we'll be happy to discuss your goals and fit you in new gear to wear out!
Run forever,
Randy Step, an obsessed runner who loves this running life, Running Fit and all of you who make it so special.
PS: Movie Night at 5700 Jackson Road
Join Running Fit and Montrail for Montrail Movie Night on Thursday, May 3rd! We will be screening "Unbreakable: The Western States 100" which is an epic journey to the finish, course record and phenomenal adventure of the Western States 100 (check out www.ws100film.com for details about the film). Cost is Free. Snacks will be provided. Movie starts at 6:30.
PS: Another Awesome Volunteer Opportunity! Dances with Dirt Gnaw Bone
Join us in beautiful Brown County State Park (it's amazing!) Wander and shop in the art community of Nashville, IN, before/after the race.
PS: Self-Defense Class!
Lee Shaykhet, former Russian special forces trainer, is offering a 90 minute class that will give you a lifelong feeling of personal security for about the price of a good massage. This fun, effective session will leave you with moves that will instantly become second nature to you!
Location: Running Fit: 5700 Jackson Rd, Ann Arbor
Class dates: 6:30 PM May 30, 2012 (Limit 15 people per class) $69!
Registration: click here
More info: This email address is being protected from spambots. You need JavaScript enabled to view it.
2012-04-25 - Down Home
Yo run gang,
I enjoy the hype and excitement of the premier events, they give credibility to our sport and allow us to line up with the world's best, a bit behind them maybe but there is something magical about knowing we are toeing the same starting line and racing the same course, cool stuff.
That said, rounding it out by entering the small, down home, grass roots events seems ... Good for the soul. Train alone, train with a partner and balance your year's event calendar with variety, diversification keeps us motivated, excited and gives us back more than the sum of its parts.
A couple great down home event choices coming up fast are:
- This Saturday, the Live Like Andi, 5k, 10k, and 10 Mile run/walk in Novi. A flat, fast road course and a great cause. Check out livelikeandi.org/run-2012.html.
- This Sunday, the Road Ends 5 Mile Trail Race in Pinckney Recreation Area is a rugged single track run/hike in South East Michigan wilderness. Enter at trailmarathon.com or at Running Fit Ann Arbor- West (5700 Jackson Rd, Ann Arbor) on Friday from 3-7 pm. There is no race day registration.
- Next Wednesday evening, May 2nd, The Fit 5K (7:05 PM) and Kids race and One Mile (6:30 PM) takes place from Running Fit Novi. A mid week, evening, old school road race/walk that has been going on for over 20 years. Don't train, don't be nervous, just come enjoy a casual evening run or walk raising funds for The Leukemia & Lymphoma Society. Enter at runfit5k.com or at the store after 4 PM Wednesday May 2nd.
- May 19, in South Lyon, The Book'n Trilogy, 10K run, 5K run/walk and Kids Storytime Challenge, to benefit the library. Enter at ssldl.info/bookntrilogy/
Run, run, run, run, run, walk,
Randy Step, an admitted obsessed runner who is looking forward to lining up at a starting line with you!
PS: Another Awesome Volunteer Opportunity! The Trail Races - April 27, 28
2012-04-18 - Keep it simple
Yo run gang,
As the world gets more complicated by the minute, the simplicity of going for a run continues to notch up in value, especially on the psychological side. I put running in the number one spot in sport for getting down to basics and fulfilling our need for clarity. The run leaves the individual to compete against distance and time, no equipment or special environment necessary, few activities compare.
When using the litmus test of "Can I do this sport naked with no equipment and no other participants?", yoga is right up there but does not quite fulfill my athletic need for an exact measurement of success. Swimming fits the bill, but having 80 degree water limits its practicality. The other sport that comes to mind is bouldering, or free climbing. Yes, some equipment like footwear and goggles may add to the experience of these simple sports but the point is our need to get down to basics. On a run we get to bedrock, we move, sweat and challenge ourselves, finishing inspired, confident and ready to take on this loud, complicated and busy life.
Escape with a run,
Randy Step, an admitted obsessed runner, enough said.
PS: Some upcoming events to add to your running enjoyment ...
4/21 - Saturday - feetandfriends.org - Join me in Dexter at Hudson Mills Metro Park for the Feet and Friends 5k and 8K (5 miles) A good cause.
4/22 - Sunday - trailrunning101 - Run trails and volunteer! A quick trail running 101 class with tips for the trail runner followed by a run on the trails ... followed by some volunteer work picking evil invasive plants in Pinckney Recreation area as we help out the DNR's Stewardship Committee.
4/29 - Sunday - trailmarathon.com - The Road Ends 5 mile trail run - Give trails a try!
4/29 - Sunday - Novi, MI - Livelikeandi.org - If flat fast road racing is more you style, Live Like Andi offers 5K, 10K and 10 Miles.
6/16 - Saturday - Canton, MI - Cantonlibertyrun.com - What other run give you a Statue of Liberty costume to run in? Don't miss this nonsense! 5K, 10K.
PS: Another Awesome Volunteer Opportunity! The Trail Races - April 27, 28
