2011-11-30 - Take a Break...

December 1st, what many of us consider the official start of the off season, a time to lick the wounds and give the body a break. On February 1st, we'll come back rested and ready to crank on all cylinders! We don't quit running for two months, heck no, we just dial back, skipping days and keeping the intensity low. No long or hard workouts, no sweating the weekly mileage and no serious racing. A time for some fun races like the Holiday Hustle 5K on Saturday at 4:30 PM, races where we dress up, enjoy a romp with friends though the cool evening air and leave the watch at home. Runholiday5k.com. Ha, OK, maybe the off season starts on Sunday ...

PS: Just a heads up, Bayshore opens registration tomorrow, December 1st, and all events will fill in a few hours, YIKES!

Bring 'em to the mile at Dexter's Holiday Hustle on Dec 3!
Naughty or nice, walker or runner, come breathe in the December night air and give back to others. A silly, hilly out and back course that will take in the neighborhood light displays and give you a chance to see the flashing gang ahead or behind you!

Flashing gang? Yes! Register early and the first 500 get a choice of some flashing or jingling flare (to be picked up at packet pick up).

This charity event donates $5 of your entry fee to local Dexter charities. Bring canned or non perishable food items for the needy and get a raffle ticket for each item! Raffle items from Running Fit to include 2 $50 gift cards, 4 $25 gift cards, gloves, hats, bags and more!  

2011-11-23 - Be Prepared

Way too often I hear the words," I wish I had my running stuff with me". It may be at a conference where there's an unexpected 2 hour break or at an airport where a plane is delayed by hours or when a car won't start or dies on the road 5 miles from where we need to be in an hour. In this modern life, we rely on things to work and happen way too much. Yes, cars are more reliable and the cell phone is our new answer to getting a ride or killing time but...  Getting in an unexpected run is often memorable and rewarding. I've had some interesting runs from airports, conventions and cars that won't start, as a runner, I'm sure you've had them too. That said, far more times when the opportunity arises, the answer is "I wish I had my running stuff".

Bring 'em to the mile at Dexter's Holiday Hustle on Dec 3!
Naughty or nice, walker or runner, come breathe in the December night air and give back to others. A silly, hilly out and back course that will take in the neighborhood light displays and give you a chance to see the flashing gang ahead or behind you!

Flashing gang? Yes! Register early and the first 500 get a choice of some flashing or jingling flare (to be picked up at packet pick up).

This charity event donates $5 of your entry fee to local Dexter charities. Bring canned or non perishable food items for the needy and get a raffle ticket for each item! Raffle items from Running Fit to include 2 $50 gift cards, 4 $25 gift cards, gloves, hats, bags and more!  

PS: Volunteer for the Holiday Hustle!

On top of all the "thanks" and "you rock" you will get throughout the day, you also get an awesome volunteer shirt, a $30 coupon toward any Running Fit event (includes race shirt) and a great feeling for giving back to your sport!

2011-11-16 - Kids Running!

As the running year winds down it's time to set our goals for next year to light the motivational spark that will keep us training through winter. The Martian Invasion or Races on April 14, 2012, offers every distance from 5K to the Marathon, commit now and give your off-season miles even more purpose. Enter at martianmarathon.com and your path will be lit.

That said, we can do the same for our kids, or friends with kids, by sending them to martianmarathon.com/kids where they can find the downloadable training guide plus a schedule in coloring book form. Last winter, over 1,000 elementary students logged 25 miles to earn a spot on the Martian Kid's Marathon starting line where they ran the last 1.2 miles of their 26.2 mile marathon journey.

Yes, they got the same medal as all marathon finishers and a marathon finisher's T-shirt but they also got to learn from experience about the commitment of long term goal planning and the success it can bring; there is no greater award we can offer today's youth as they go forth in life. Sign them up individually or get an elementary school club involved. Each year we do many full school assemblies to kick off their Martian programs, Email This email address is being protected from spambots. You need JavaScript enabled to view it. to find out more.

Also, check out runfitkids.com for another place to motivate your young runner.

Run with purpose,
 
Randy Step, an runner obsessed with making plans to keep the passion lit.

Naughty or nice, walker or runner, come breathe in the December night air and give back to others. A silly, hilly out and back course that will take in the neighborhood light displays and give you a chance to see the flashing gang ahead or behind you!

Flashing gang? Yes! Register early and the first 500 get a choice of some flashing or jingling flare (to be picked up at packet pick up).

This charity event donates $5 of your entry fee to local Dexter charities. Bring canned or non perishable food items for the needy and get a raffle ticket for each item! Raffle items from Running Fit to include 2 $50 gift cards, 4 $25 gift cards, gloves, hats, bags and more!  

PS: Volunteer for the Holiday Hustle! December 3, Dexter, MI

On top of all the "thanks" and "you rock" you will get throughout the day, you also get an awesome volunteer shirt, a $30 coupon toward any Running Fit event (includes race shirt) and a great feeling for giving back to your sport! 

2011-11-12 - Choose wiisely...

Yo run gang

When it comes to a healthy lifestyle, set yourself up for success. Examples:

• A long weekend in Vegas or one hiking in Yellowstone.
• A dinner out at _________(Insert the restaurant here that you will certainly make an unhealthy choice at) or __________ (Insert a restaurant you will surly make a healthy choice at.)
• A long walk after dinner with friends or cigars and after dinner drinks.

Most often, the healthy choice is not a difficult one to make and not a lesser choice at any level.

That said, come January, we will all be in need for a winter break and a 7 day trip to the Caribbean with Running Fit will be the perfect choice! An all inclusive resort with 5 great restaurants and 10 bars gives us plenty of opportunities make additional great choices when we get there! A perfect vacation for you and your non-running/walking family and friends, they don't even have to get up before we are back from our morning walk/run. The Jammin' 5K and 10K run/walk will give us a great vacation midweek goal to shoot for. Limited space, choose wisely today! More Info, click here!

Free Press Runners, enjoy the taper! Remember, only short, fast-paced runs from now until the race, they call it "sharpening". The quick little runs will make your weekend pace feel slow and easy.

Everyone else, get out and run, run, run,

Randy Step, an obsessed runner who promises to taper this week ... even if it kills me.

PS: Volunteer for Run, Scream, Run! On top of all the "thanks" and "you rock" you will get throughout the day, you also get an awesome volunteer shirt, a $30 coupon toward any Running Fit event (includes race shirt) and a great feeling for giving back to your sport!
	Run Scream Run - Oct 22 - Ypsilanti, MI Click here for mor information on the Running fit Volunteer program and/or here for the online volunteer registration link. or email  This email address is being protected from spambots. You need JavaScript enabled to view it.This e-mail address is being protected from spam bots, you need JavaScript enabled to view it

2011-11-09 - Stock Tip!

As we come up on 4 years of economic woes, we are also coming up on 4 years of strong growth in the sport of running. Perhaps as time and money become more precious, we look at the rock solid simplicity of running and realize the psychological and physical value offered makes it a safe investment. Take stock in running!

Speaking of value, I bet if you have been running for a number of years you have some very old running apparel in your closet... because the stuff never wears out! I was just looking at the amazing new running jackets at Running Fit and realize I need to donate some of my ancient gear to make room before I shop!  
Another thought, miles never depreciate, the miles ran in the 70's were 5,280 feet, the same as now ... even if they seem longer today!

Run for broke,
 
Randy Step, an admitted obsessed runner ... who still owns clothes with Bill Roger's and Frank Shorter's names on the labels.

2011-10-19 - Time is Precious

Personal time is precious in this busy world and there is no better way to spend it than on the daily run. The satisfaction we get from our effort, pace, distance covered and dedication to our sport assures us that we did not squander the gift. We return to our hectic lives mentally charged and ready to share ourselves (A better self) with the world again. Running, the gift that keeps on giving...

On race day, our personal pursuits come together as we share our pain, pleasure, glory and even defeat, taking the running experience to the astral plane, elevating the joy of a life fully lived to a place unexplainable to the non-running world.

Run forever,

--Randy Step, an obsessed runner still on a high from the weekend's long run in the "D", thanks to all who shared the road and made it magic.

this fall  in Ann Arbor, the streets of the Windy City, Grand Rapids or soon will share them soon in The Big Apple, you and the running world make this life rock!

for a test run with Montrail.  Try out their new hybrid models, the Fairhaven and the Rouge Racer.  We will be running at 6:30 pm leaving from the store at 6 mile and Haggerty to run to a few trails and back. Bring your headlamp!  Run from 4 to 8 miles.  

PS: Volunteer for Run, Scream, Run! On top of all the "thanks" and "you rock" you will get throughout the day, you also get an awesome volunteer shirt, a $30 coupon toward any Running Fit event (includes race shirt) and a great feeling for giving back to your sport!
	Run Scream Run - Oct 22 - Ypsilanti, MI Click here for mor information on the Running fit Volunteer program and/or here for the online volunteer registration link. or email  This email address is being protected from spambots. You need JavaScript enabled to view it.This e-mail address is being protected from spam bots, you need JavaScript enabled to view it

2011-10-05 - Crisp!

I hope you're having a full color, fall color, fully awake and alive kind of week in running! The sights, smells and sounds of October along with crisp mornings, sun-filled days and clear nights that sparkle, rock. For those of us who should be thinking taper for the Detroit Free Press, Grand Rapids or whatever long fall race ... Heck, we can do that next week! The roads and trails are calling, let's get out and run wild while we can.

That said, for those of you who took your body to the crumbling edge in training this summer and didn't pull it off, (In other words you are injured, sick or in a funk): we can all relate to your pain. It's a risk and rewards running lifestyle we choose, offering the highest highs and the lowest lows, we wouldn't want it any other way. Knowing the other option is not experiencing personal growth and having a guaranteed grey and boring  road through this existence lets us know we made the right choice. 

PS: Join Running Fit for a week in the Caribbean January 15 - 22nd, you'll need it!

Only 80 seats ... Make that 58! More Info, click here!

PS: Volunteers Needed for Run Scream Run! On top of all the "thanks" and "you rock" you will get throughout the day, you also get an awesome volunteer shirt, a $30 coupon toward any Running Fit event (includes race shirt) and a great feeling for giving back to your sport!
	Run Scream Run - Oct 22 - Ypsilanti, MI Click here for mor information on the Running fit Volunteer program and/or here for the online volunteer registration link. or email This email address is being protected from spambots. You need JavaScript enabled to view it.

2011-09-21 - Be Safe!

A young runner on the Chelsea Cross Country Team was hit by a car in the dark AM hours and is in critical condition. As we head into these short days, most of us will be running our miles in the dark. Be smart, where a reflective vest, head lamp and perhaps a red flashing strobe if you must run on the roads. I must admit, running in the dark is pretty cool, I get some weird smug sense of satisfaction pounding out the miles as much of the world goes into a couch potato kind of hibernation. I wear a 4 LED Princeton Tech Head lamp and carry a small LED flashlight to make my own daylight (Shameless Plug: Of course all this safety stuff is available at Running Fit!) Don't let darkness or weather stop your scheduled daily run, plenty of other stuff will do that enough!

There is so much cool stuff coming up ... And let's not miss any of it, starting with the October 1st Vasa 5K, 10K & 25K trail run in Traverse City (runvasa.com) where I plan to run the 25K as my last long run before the Free Press Marathon. The Big House Big Heart 5K & 10K - finishing on the 50 yard line of Michigan Stadium - on October 9th  will be the perfect sharpening run. Bighousebigheart.com.

And to celebrate the end of the fall race season we can run the most beautiful, fun, scary and wild 5 and 10K ever at Wiard's Orchard October 22, see runscreamrun.com ! Live it up!

The last plug: You will all need to escape winter and Running Fit is planning a week on the beach in Punta Cana January 15 - 22, save the date, only 80 air seats available, more details to follow in a separate email, keep your eyes peeled!

We can rest when they throw the dirt on,

Randy Step, an obsessed runner till the end.

PS: Please Like United Bank & Trust and get a chance to win a Nike GPS Sports Watch! Please! They are great sponsors of The Big House, Big Heart and we want to wow them with Running Fit support! See the Product of the Week for a link to United Bank & Trust's Facebook page.  

PS: Running Fit Novi is throwing a party for the BROOKS PURE minimalist shoes!

Friday September 30th 11pm-1am.  Be the first ones on your block to own a pair of the Brooks Pure shoes.  Join us for a run at midnight, food, music, giveaways, movie and special discounts on apparel and shoes! Please RSVP to

This email address is being protected from spambots. You need JavaScript enabled to view it.  

PS: Self Defense Classes 

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!

Running Fit: 5700 Jackson Rd, Ann Arbor 

Class dates: 6:30 PM September 26 (Limit 15 people per class) $69

Online Self Defense registration - click here - More Info: This email address is being protected from spambots. You need JavaScript enabled to view it.   

PS: Volunteers Needed! On top of all the "thanks" and "you rock" you will get throughout the day, you also get an awesome volunteer shirt, a $30 coupon toward any Running Fit event (includes race shirt) and a great feeling for giving back to your sport!
	Dances With Dirt - Hell - Sept 24 - Pinckney, MI Click here for more information on the Running Fit volunteer program and the online registration link for DWD-Hell  or email This email address is being protected from spambots. You need JavaScript enabled to view it.
	Fall 20 Mile Training Run - Sept 24 - Westland, MI Click here for the online registration link for the Training Run  or email This email address is being protected from spambots. You need JavaScript enabled to view it.

2011-09-07 - Share Our Joy

I often bring up the importance of sharing the gift of running. That said, many of us may be just a bit too excited about our sport, especially while training for an event. (OK, what I mean is you might just share my problem!) We need to be sensitive to our non-running friends and family members who might not be excited to hear about our workouts, long runs, total weekly mileage, pace or race plans. The best way to share our joy is to let them see that that we are productive, fit, helpful and concerned... if they get the idea that our running contributes to that, the gift has been shared.

Do you want to see my race medals?

I'm packing the hippy bus and hope to see you in the crowd this weekend! Runwoodstock.com

Run for the world to see,

Randy Step, an obsessed runner who ... has nothing more to say.

PS - I'm getting ready to camp out on the land and set my soul free!

Join me for the most valuable runs (And classic rock) of the year the weekend of September 9th, see runwoodstock.com 

Run any or all of the weekend events, a great way to get in marathon training mileage or just a much needed hippy hike and perhaps a bit of Yoga... Peace Out.

PS: Volunteers Needed! On top of all the "thanks" and "you rock" you will get throughout the day, you also get an awesome volunteer shirt, a $30 coupon toward any Running Fit event (includes race shirt) and a great feeling for giving back to your sport!
	Run Woodstock - Sept 9, 10, 11 - Pinckney, MI We need a few more folks for the 100M Aid Station midnighht shift... Click here for more information on the Running Fit volunteer program and the online registration link for Run Woodstock  or email This email address is being protected from spambots. You need JavaScript enabled to view it.
	Dances With Dirt - Hell - Sept 24 - Pinckney, MI Click here for more information on the Running Fit volunteer program and the online registration link for DWD-Hell  or email This email address is being protected from spambots. You need JavaScript enabled to view it.
	Fall 20 Mile Training Run - Sept 24 - Westland, MI Click here for the online registration link for the Training Run  or email This email address is being protected from spambots. You need JavaScript enabled to view it.

2011-08-31 - The Pure Joy!

If you read our midweek run mail regularly, I can assume you are living a fitness lifestyle or are at least working toward living one, either way, you have, or had, the courage to start. You made the hard first steps toward becoming a lifelong athlete and are reaping the physical and psychological rewards that come with it. Bravo!

I recently met up with an old high school friend who could not keep up with our weekend warrior activities, fun physical stuff we can do without effort. He was disgusted with himself and the years he has neglected his body. The pain and frustration on his face and in his angry comments to himself made me realize how fortunate we are to be on the right path. To run for the pure joy and satisfaction of running and the satisfaction we get (or are beginning to get) from sweat and sore muscles is the fun part of our daily lives, not a chore, punishment or some dreaded necessary fitness routine but the highlight of our amazing lives. Let's get out that door!

May your run be fun forever,

Randy Step, an obsessed runner who looks forward to celebrating this running life at Run Woodstock, where we shall set our souls free. I hope to run with you there!  

PS - I'm getting ready to camp out on the land and set my soul free!

Join me for the most valuable runs (And classic rock) of the year the weekend of September 9th, see runwoodstock.com 

Run any or all of the weekend events, a great way to get in marathon training mileage or just a much needed hippy hike and perhaps a bit of Yoga... Peace Out.

PS - Labor Day weekend is the last chance for a summer race road trip!

How about the Cadillac 5K, 10K and Run, Bike Kayak Adventure Triathlon!

Running Fit will be there to time the event, stop by and say hi!

PS: Volunteers Needed! On top of all the "thanks" and "you rock" you will get throughout the day, you also get an awesome volunteer shirt, a $30 coupon toward any Running Fit event (includes race shirt) and a great feeling for giving back to your sport!
	Run Woodstock - Sept 9, 10, 11 - Pinckney, MI Click here for more information on the Running Fit volunteer program and the online registration link for Run Woodstock  or email This email address is being protected from spambots. You need JavaScript enabled to view it.
	Dances With Dirt - Hell - Sept 24 - Pinckney, MI Click here for more information on the Running Fit volunteer program and the online registration link for DWD-Hell  or email This email address is being protected from spambots. You need JavaScript enabled to view it.
	Fall 20 Mile Training Run - Sept 24 - Westland, MI Click here for the online registration link for the Training Run  or email This email address is being protected from spambots. You need JavaScript enabled to view it.