2011--6-15 - Work hard to feel bad!
The weekly long run is always an adventure, never knowing how we'll feel in the late miles, the valuable miles! All the running before the fatigue hits are necessary but the miles that start to hurt are what we came for, the good stuff! These painful miles are where the body learns to store more glycogen and better utilize oxygen, the training effects we're looking for. Savor the pain, and get excited when it hits, you worked hard to feel this bad, the rewards will come!
The passion for running that is shared by the crew at Running Fit shows in everything they do, from the products and services they provide in the stores to the incredible events they produce. Memorable events that let us put our hard work and training to the test. A new one to put on your calendar is the "RUN SCREAM RUN!" 5K and 10K on Saturday morning, October 22nd. Racing in costume while being chased by a demon with a chainsaw may get you a new PR! Wiard's Orchard in Ypsilanti, voted as the number one horror attraction, will be the ideal setting for this event! Costume divisions and Zombie divisions (Costume not required but you will placed in the uninfected division, being chased down by the infected Zombies! Super discounts to Wiard's attractions for all participants. See runscreamrun.com and wiards.com.
Run, scream, finish, smile,
Randy Step, an admitted obsessed runner looking for company to join in his misery ... and ultimately, success!
2011-06-08 - Hot, hot, hot!
Yo run gang,
Much of what is fun in life is fast or dangerous, like running in the heat! Sure it can kill you, like so many things that we do for enjoyment; the alternative is to do nothing! Respect the heat, carry fluid, hydrate, run short, run easy, and run a course you can bail out on quickly.
An example of this would be running smaller loops from where you start. The upside is you get a great workout in a short time and each hot run gets you more adapted to the heat, making you one tough cookie! Another great thing, a well hydrated body runs smooth in the heat, all the aches and pains seem to disappear and chance of injury goes way down because your muscles and tendons are warm and pliable. Jump in a lake or run a cold hose over your head when you finish, you will feel fully alive and firing on all cylinders while the rest of the air conditioned world lives on in a comatose state of boredom!
Run smart, as usual,
Randy Step, an obsessed runner who loves extremes out near the crumbling edge where life is in full color and not wasted!
PS: News from Up North
Starting Tuesday June 14th 6:30pm, Running Fit Traverse City Stores will be hosting track workouts at TC Central HS. Track workouts will be organized by local fast guy (and coach) Eric Houghton. The very next night the TC Track Club starts its summer series Wednesday: June 15th 6:30pm at TC Central HS. For more info on the TC Track Club series go to www.tctrackclub.com
2011-06-01 - Negative Splits
Most world records in distance events are set by running the second half of the race faster than the first; this is known as negative splits. Knowing this is not enough to make us change our ways, the majority of us do not plan on picking it up in the later miles, perhaps we can't mentally handle this concept.
A common plan is to go out a bit quicker because we are most likely going to slow down later, putting money in the bank ... so to speak. The truth is, with this strategy there is always a run on the bank late in the race that robs us of every second we've saved ... and then some. Any miles we put in early at a pace faster than we hope to average for the event are a mistake, even though the pace may seem easy, the damage is being done. Don't you just hate this kind of logic? Dang.
Our next race strategy? To feel as good as we can as long
as we can, as opposed to feeling as bad as we can as quick as can, shortening the painful part of the race and running a faster time! What a novel idea!
Run smart,
Randy Step, an obsessed runner, who at times, still finds myself running like a Freshman.
May 25, 2011 - Running Burn Out
Yo run gang,
Actual Reader Question: "I'm feeling burned out by the daily running grind, any suggestions?"
My witty response: NO WAY! How can anyone burn out on running? Time to shake things up!
Plan tomorrow's run for the lunch hour or the evening if you normally run in the morning.
Run in the woods if you normally run on the road. Better yet, go run a trail or road late at night with a headlamp!
Start and finish your run at a lake and dive in ... preferably naked! Yikes!
Try some GU, new shoes, new route, new run partner or run with a group... Like at one of the weekly runs from the Running Fit stores! (Running Fit Group Runs)
Put a beer out a mile from home, knowing you get a beer for the cool down mile may fire you up!
Run a race. Don't even make plans, don't train, just find one on line (runmichigan.com) and go!
Get someone to drop you off a long way from home with no way to get back but to run!
Drive to a spot some evening then run home. In the morning, run back and get your car.
Got the idea?
I'm off to run the Bayshore Half in TC this weekend and the Virginia Wine Country half next weekend, join half2run.com and join the challenge!
Run wild,
Randy Step, an admitted, lifelong obsessed runner with no burnout in sight!
PS. A great cause: The Scleroderma 5 K Run 2 Mile Walk
Sunday June 26, 8:00 AM - Detroit Zoo, Royal Oak, MI
Join us at the World-Class Detroit Zoo in Royal Oak. The cool thing: your entrance fee for the 5K race and 2 mile walk includes an ALL DAY admission pass into the Detroit Zoo (a value of $11for adults, $9 for seniors and $7 for children) All of the proceeds will benefit the Scleroderma Foundation. The 5K run winds through beautiful Hunting Woods neighborhoods with the finish line in the Detroit Zoo. The 2 mile walk is through the Zoo.
More Info & Registration: http://www.scleroderma.org/chapter/michigan/2011walks.shtm
PS. Volunteers Needed for Flirt With Dirt!
Saturday June 11 - Novi, MI
Come join us in Novi, the land of malls and mansions....Can you believe they have 6 miles of gnarly single-track dirt trails? That's where you'll find the cool people on June 11 ... Not down the street at 12 Oaks Mall!
Click here for more info & to fill our our online volunteer form or email This email address is being protected from spambots. You need JavaScript enabled to view it..
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, including race shirt, and a great feeling for giving back to your sport!
May 18, 2011 - The magic is out there!
Yo run gang,
Even for passionate runners, there are plenty of days we just don't feel like getting out there for the run but once out the door, breaking a sweat and rolling along, we wonder why would ever skip this high point in our day. Go figure... Don't think about it, just get out the door, you will always be happy you did...
That said, we all have runs that just plain go bad, be it dead legs, intestinal distress, fatigue or shortness of breath, for whatever reason, it happens. We might walk, cut it short or just bail out. The worst part about the bad run is the gun shy feeling we have as we prepare to head out for the next run. Again the answer is to get back on the horse, you know the magic is out there but you won't experience it if you sit on your butt. Once again the answer is to get out the door, the magic will come and it will all be worth it.
Nothing says summer like Running and... Road Trip! Picking and planning for an out of town event is the spice of this running life.
Pack up the Gu and Garmin and join us July 9th at Dances With Dirt Devil's Lake, Wisconsin. Our events department at Running Fit loves to hit the road, so the idea of putting on Dances With Dirt, our premier trail run and a series held once each season of the year in different states is the perfect solution. The Green Swamp (Florida) in winter, Gnaw Bone (Indiana) in spring, Devil's Lake (Wisconsin) in summer, Hell (Michigan) in fall. Join us July 9th at Devil's Head Resort, enjoy the unbelievable natural beauty of its Glacial Bluffs and get in a trail run anywhere from 10K to 50 miles! Cheese curds and brats at the finish, of course! Visit danceswithdirt.com and run wild with us!
Live the dream,
Randy Step, an obsessed runner who just had a bad run and needs to read what I just wrote then I'll pack for the trip!
PS. Volunteers Needed for Flirt With Dirt!
Saturday June 11 - Novi, MI
Come join us in Novi, the land of malls and mansions....Can you believe they have 6 miles of gnarly single-track dirt trails? That's where you'll find the cool people on June 11 ... Not down the street at 12 Oaks Mall!
Click here for more info & to fill our our online volunteer form or email This email address is being protected from spambots. You need JavaScript enabled to view it..
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, including race shirt, and a great feeling for giving back to your sport!
May 4, 2011 - Make a new plan!
Yo run gang,
News stories of civil war, natural disasters and political conflict seem to compete with the mental energy needed to get through the normal day to day difficulties of life (bills, family issues, health ...) It's more essential than ever that we shut it all down, lace em up, and blast out the door into the natural world. Our daily run allows us to refresh our brain and body like a much needed shower, ready to take on the world again.
Planning running events and setting goals for our future gives us focus and the additional motivation needed to break free from life's traps and gives us the confidence to make the daily run a priority. Take the time to make plans and set these goals ... do it now! A place to start, click here.
Run wild,
Randy Step, an obsessed runner who just finished a noon run wondering why the day that seemed so overwhelming this morning seems like a cake walk this afternoon.
PS. Volunteers Needed for Dances With Dirt Gnaw Bone!
May 14 - Nashville, IN
Come help us control the madness in beautiful Brown County State Park. We can always use more volunteers on race day but you can come on down for the week with us!
Click here for more info & to fill our our online volunteer form or email This email address is being protected from spambots. You need JavaScript enabled to view it..
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, including race shirt, and a great feeling for giving back to your sport! And food: we put on a rockin' barbecue at Mike's Dance Barn.
PS. Live Like Andi
May 14 - Novi, MI
Another great, charitable race is coming up on May 14 on the streets of Novi, MI, The Live Like Andi 10 Mile (Yes, a fast, road, 10 mile!), 10K and 5K. Entries are a bit down, please help out this great race and great cause and enter today at
livelikeandi.org/run-2011.html
April 27, 2011 - Avoid depression, go for a swim!
Yo run gang,
I've mentioned before that a diversified fitness portfolio insures you won't go into depression when a running injury strikes. I think Triathlon is the perfect sport to add to the mix, giving you 2 additional aerobic options to get your HDL/Endorphins fix! I've shared my system with you before, splitting my year up so during winter I target and train for the spring running races before become an obsessed triathlete for the summer. I switch my focus back to running in mid August and aim seriously for long fall race. I throw in some biking and swimming all year to keep the portfolio current, all in all, a mix I've enjoyed, not to mention, Triathlon has the coolest toys!
From triathlon, I've found I like to run my long runs and races in Tri-Shorts; I never chafe and love the support. I run my half marathons in Zoot shoes, a light fast brand I would not have
come across as a runner. Other Tri focused brands I love are 2XU and Blue 70. Running Fit's headquarters for Triathlonbrands and information are Running Fit Novi and Ann Arbor West. When visiting the Jackson Road Ann Arbor store, ask to see our swim studio with 2 endless pools where our coach Christy the Swimmer turns floundering swimmers into fast fish!
Swim, Bike, RUN!
Randy, the obsessed runner ... From August 22 to May 29th! Check out the blogs at rfmultisport.com!
PS: Hoping to improve your Running this summer?
Look no further than Running Form Improvement Training with Running Fit. In one session we will start to change the way you think about running forever. Improve your performance and get more out of your running and training experience. Reduce injuries as you develop and understand the importance of form and balance. Go to www.runningfit.com/runningform for details and class schedules. Class sizes are limited so sign up today!
PS: For Women Only 5K, 29th Running!
Sunday, May 15th at 10:30 AM, on the grounds of St. Joesph Health Center in Ypsilanti at 10:30 AM. This race has a tradition of celebration of women in sport, with a fast two loop course, great for spectators or PR's. We will be featuring beautiful New Balance Tech Shirts and cool champagne glass age group awards. The race will benefit Susan G. Komen Foundation and Girls on the Run, two charities committed to bettering the lives of women in our community. You can also enter as team with mother/daughter, sister/sister and grandmother/granddaughter teams. Walkers are welcome on any team, and you can combine walkers and runners on one team.
More online at http://www.aatrackclub.org/2011-05-15/for-women-only-5k/10/ or email rThis email address is being protected from spambots. You need JavaScript enabled to view it. if you have any questions or would like a paper entry form.
Men! Email Rachel to volunteer!
PS. Live Like Andi - May 14 Another great, charitable race is coming up on May 14 on the streets of Novi, MI, The Live Like Andi 10 Mile (Yes, a fast, road, 10 mile!), 10K and 5K. Entries are a bit down, please help out this great race and great cause and enter today at
livelikeandi.org/run-2011.html
April 20, 2011 - Run, Volunteer, Give
Yo run gang,
The psychological and physical benefits of running are a gift but our sport gives back in so many ways, including charitable giving and volunteerism, how cool is that! A perfect example, Running Fit just wrote a check to Mott Children's Hospital's Save A Heart program for over $40,000! This was made possible by you, the runners, Conner O'Neill's, and the many sponsors and volunteers at this year's Shamrocks & Shenanigans race. The Martian Invasion of Races made a $7,550 donation to The Leukemia & Lymphoma Society possible, again, thanks to you the runners and sponsors like Forrester's Insurance company and Asics. Today, I just wrote another check for $550 to LACASA, a women and children's shelter in Howell, MI, thanks to all our customers who supported our apparel sales program last weekend. Next week, proceeds from the Fit 5K in Novi go to charity ... and the year is just getting started!
That said, another great, charitable race is coming up on May 14 on the streets of Novi, MI, The Live Like Andi 10 Mile (Yes, a fast, road, 10 mile!), 10K and 5K. Entries are a bit down, please help out this great race and great cause and enter today at
livelikeandi.org/run-2011.html
Run, volunteer, give, live, run,
Randy Step, an obsessed runner, happy to be a part of this great running community, with all of you!
April 13, 2011 - Log it!
Yo run gang,
Perhaps the most motivational tool in the, "get your butt out the door arsenal" is keeping a running log with daily, weekly and monthly mileage totals. For those of you who keep a log, you know how motivating the weekly mileage total can be. Also keep track of your streaks and personal records or "P.R.'s", in runner's lingo. Examples of P.R.'s would be: the fastest time you ran around the 2 mile loop from your house or in a 5K race, the most days you ran in a row (a streak), the most miles you ran in a week, month or year or the longest run you ever ran. Imagine that one day as you read over your log you realize that it has been 10 weeks since you ran less than 3 days in a week, or less than 8 miles in a week. Imagine that it is a rainy Sunday and you have only run 2 times this week for a total of 6 miles. It's late, cold and you are considering blowing the day off ... but the log will haunt you, knowing you only need 2 miles to keep your streaks alive! You will run the two miles and record the new P.R., 11 weeks of your streaks! Without the log, would you have ran?
Run it and write it down!
Randy Step, the obsessed runner, with a pile of log books to prove it!
PS: For Women Only 5K, 29th Running!
Sunday, May 15th at 10:30 AM, on the grounds of St. Joesph Health Center in Ypsilanti at 10:30 AM. This race has a tradition of celebration of women in sport, with a fast two loop course, great for spectators or PR's. We will be featuring beautiful New Balance Tech Shirts and cool champagne glass age group awards. The race will benefit Susan G. Komen Foundation and Girls on the Run, two charities committed to bettering the lives of women in our community. You can also enter as team with mother/daughter, sister/sister and grandmother/granddaughter teams. Walkers are welcome on any team, and you can combine walkers and runners on one team.
More online at http://www.aatrackclub.org/2011-05-15/for-women-only-5k/10/ or email rThis email address is being protected from spambots. You need JavaScript enabled to view it. if you have any questions or would like a paper entry form.
Men! Email Rachel to volunteer!
PS: Live Like Andi 10M, 10K Run, 5K Run/Walk, 4th Annual!
The 4th Annual Live Like Andi Run/Walk is just around the corner. Come on out and run a 10 miler, 10K or 5K or come on out and walk the 5K. It's all for a great cause. All of the proceeds (100%) goes to adenoid cystic carcinoma research, patients and their families. This worthwhile and fun event is May 14th at Catholic Central HS in Novi. Go to www.livelikeandi.orgfor more info.
April 6, 2011 - Shocking...
Running is a valuable and important use of our time, physically and mentally, it's OK to make it a priority. For whatever it's worth, you have my blessing, ha!
How to make your run a priority? Stop the habit of running when you have time (no one has time). Plan the time you run. For the workouts to get done, they need to be scheduled. Put your daily run in your appointment calendar and give it the same priority as any other scheduled meeting. When friend invites you to dinner at 7 PM on a night you have scheduled a 6:30 PM run, explain that you have a late appointment but you can make it at 8 PM or perhaps another night. You don't need to lie, but perhaps don't tell the whole truth, the value of your run can be hard to explain. Selfish? No, being depressed, becoming a slob, having a heart attack or stroke and needing someone to feed you would be selfish, not a run that gives back so much for the time invested! Sorry, my job is to Keep You Motivated! Yikes!
Run when it's time,
Randy Step, an obsessed runner, who is thinking of getting a job as a shock jock!
PS: Join us for a couple of runs in the springtime woods
- This weekend is a perfect opportunity to support the DNR and get in a few miles on the beautiful trails in Pinckney Rec. The Dirt Crew is teamin' up with the stewardship folks at the DNR to rid Pinckney Rec of invasive Garlic Mustard. We need yer help. Join us for our 5th annual Weed Whacker weed pickin' festival of mustard slaughter, and a pre slaughter run! Info & Registration here.
- Another fine opportunity to go play in Pinckney Rec happens on April 30 at our Roads End 5 Mile race. (Sorry, the Trail Marathon and Half Marathon on May 1 are sold out.) Info and Registration here.
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 April 18th and 21th (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.
and one more...
PS: Feet and Friends Fighting Colon Cancer 5K and 8K
Colon cancer is the second leading cancer killer of men and women, but doesn't have to be. Thanks to improvements in prevention, early detection, and treatment, more than a million people in the US count themselves as survivors of colon or rectum cancer With raised awareness, people need to get checked if they have ANY symptoms. Step one in preventing colon cancer, exercise! Join "Feet and Friends Fighting Colon Cancer for a 5k or 8k (5 miles) on April 15th, Gallop Park, Ann Arbor, MI. We want people not to be embarrassed about talking about their butts and guts! Come join the run! Enter at www.feetandfriends.org
uh, make that 2 more
PS: The Ann Arbor Triathlon Club's Season Kickoff is being held at Running Fit (5700 Jackson Road, Ann Arbor) next Thursday, April 14th at 5:30pm. They will have race directors from various local triathlons, including Running Fit, there to tell everyone about all of the fun exciting events being hosted around the region this season. In addition to race information, local bike shops and swim coaches will be on site! Come out, meet other club members and find out what the club is up to this season!
