January 19, 2011 - Do the Work
The recent Movie covering the 12 person, 198 mile Hood to Coast Relay, followed a team of non-runners who entered the event with almost no training. Each person ran (covered) about 18 miles by running (walking) 3 legs of about 6 miles each. They finished the event amazed and fulfilled by their accomplishment.
Ive often said you can put in the miles and do all the work before race day so that you can enjoy and savor the event, or you can enter the event under-trained and do all the work during the event. Both methods will give you a sense of satisfaction and personal fulfillment. (With the first, a much slower finish time than you were capable of and a miserable recovery period.)
The message here is that attempting something way out of your comfort zone and perhaps seemingly impossible, is often worth the risk. As the late running philosopher Dr. George Sheehan said, in a distance event we get down to bedrock, we find strength and courage we never knew we had, we give witness to a person we have never been before. In the race, we discover and form the self, perhaps our most important function, it is an adventure in self discovery! Whatever you are considering, take the leap, just do it!
Live the adventure,
Randy Step, an obsessed runner who realizes my perceived limits are most likely too conservative, yikes!
PS: Thinking Triathlon? Winter, the perfect time to visit the 80 degree water or Running Fits Endless Pools and grab a lesson or just come swim in these amazing pools! Our Coach, Multiple Big Ten Swimming Champion, Olympic Trials Finalist (7th), NCAA Finalist, All-American, bla, bla, OK, we get it, she is the real deal! But the fact is, we dont care that she can swim fast, were excited to have her on the team because we know her true gift is her ability to make us swim fast! In 30 minutes, Christi can analyze your stroke and give you tips that will instantly make you a better swimmer at whatever level you are at now! http://www.ChristiSwims.com/about.html Dont miss weekly Triathlon updates at rfmultisport.com
PS: Self Defense class has 1 more class! Running Fit: 5700 Jackson Rd, Ann Arbor
Class date: 6:30 PM January 26th (Limit 15 people per class) $69
Online registration, click here . More info: 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 .
January 5, 2011 - Resolved: To Run!
Yo run gang,
Every run can be enjoyed with the right attitude but I'm surprised how often I have to remind myself that attitude is a choice. An example, a cold windy run where I find myself under dressed can be seen as miserable ... or a great challenge. OK, a miserable but challenging run! (Shameless plug, new running gear always helps jumpstart an attitude adjustment!)
Just because the New Year has started, don't let your head trick you into the idea that because you missed making some positive changes to your life by a few days that it's too late to do so! Every day of the year is a good day to set goals and commit to positive changes and if you falter along the way, every day is a good day to start over and re-commit yourself! Nothing good comes easy, never ever give up hope; the rewards along the way will be worth all the effort.
For those of you starting off the year with an injury that is keeping you from your run, your goal is set for you! Continue to research and set a course of action to get healthy and take satisfaction in your commitment, no matter how slow the progress or even in case of a setback, you are on a mission of self discovery!
Enjoy the adventure,
Randy Step, an obsessed runner on and off the road to personal fulfillment.
December 29, 2010 - Too Fast!!
Yo Run Gang,
My New Year's resolution is to not let ego get me into trouble with my running. Ego comes into play in many ways, for example, when I run with people I often find myself keeping up with them and running too fast a pace or longer than I planned or where it fits into my training, risking injury. During races, a pain might come up with only a mile to go and I foolishly push through it only to lose valuable running days, lost to recovery, all because of ego.
When we start to compare our running with someone else's we are asking for trouble. We all have different genetic makeup, health histories and life experiences, no two people are alike. 3 miles might be a fulfilling long run distance for one person and it might be 30 miles for another. I plan to set goals and training schedules that will be fulfilling to me and applaud all people who have reached their personal running goals whatever they might be.
Let's crush ego and experience a new found feeling of freedom and self fulfillment!
Randy Step, and obsessed runner, setting realistic goals and missing fewer days of running in 2011, so I can better enjoy my running obsession!
December 22, 2010 - Stay Calm...
Yo run gang,
The holidays are a great time to share the gift of running, walking, moving. After the big holiday dinner, invite everyone outside for a walk around the block. Like getting out the door for the run, it never sounds great but once they finish, everyone will be happy and fulfilled because they did; share the feeling.
The holidays are a good time to be nursing a running injury ... NOT, it's never a good time! Time for CORE, CORE, CORE, yoga, and all those other insufferable non-aerobic activities! Can you tell I'm a bit frustRATED!!! Time for a deep breath, sure, it could be worse. Sure, like saying, Mrs. Lincoln, sorry about your loss ... but how did you enjoy the play? I needed to get that out of my system, sorry for the rant ... I'll be just fine. For those of you gimping out there, grief shared is grief diminished, I hope this cheered you up!
Enjoy every healthy day!
Randy Step, an obsessed runner, taking long, nose breathing, cleansing breaths ... Namaste
PS: Join us at the movies! What better way to spend a Tuesday evening in January? After the run of course!
Running Fit will be at the Ann Arbor 20 and The Livonia 20 on Haggerty for the Hood to Coast Run movie. Tickets are selling well, don't miss out, not to mention, movie Tickets are great stocking stuffers! Show date Tuesday January 11th - more info below. Go see the trailer and get your tickets at www.hoodtocoastmovie.com .
December 15, 2010 - Laughing All the Way!
Yo run gang,
Winter, the real deal! Finally, some decent weather to test our resolve and earn true satisfaction for our super human efforts! Yee Ha! It feels good to get the dust off the YakTrax and put in some winter miles with no wimps in sight.
Yes, It's a busy time of year, but don't let the Holiday rush get you down and don't stress about your running, just getting out the door is all that is needed to call it a successful run, forget distance or pace, no torture necessary, just overdress and run short. Not to worry, we will soon we hit a new year with new goals and a more serious schedule, but for now, chill ... But only after that short, fun run!
Get outside!
Randy Step, an obsessed runner, laughing all the way...
December 8, 2010 - Movie Night! Popcorn!
Yo run gang,
We live in a world obsessed with weight, body image, and diets. Along with this fixation the numbers of people fighting anorexia and bulimia and the amount of money spent on weight loss products, diets and fat reduction surgery has grown exponentially. As runners and walkers, we are far from immune to this obsession and the many negative and even dangerous and addictive aspects of it. It's not like we don't know this stuff but I find it helpful to be reminded so we can take stock and be honest with ourselves.
We know the answer is not a weight loss diet but for us to work towards a healthy way of eating that we can live with and enjoy all our lives. Weight comes down to calories consumed, calories burned and the genetically pre-disposed bodies we have. Stay active and get out the door. Enjoy the physical and psychological benefits of the run on a regular basis and look for the joy it adds to your life. With our different genetic makeup and our own life story, we get in trouble when we compare. Forget body image and learn to love the body you have and appreciate the differences between us all. We are fast, slow, tall, short, big breasted, flat chested, bald, hairy, thin, heavy ... our differences are interesting and endless, like the differences in wine and food! Enjoy!!
Fast or slow, love yourself and love your run!
Randy Step, an obsessed distance runner, enjoying my runs more each year ... even as I slow down and get more wrinkles! Go figure?
PS: Join Us at the Movies!
Running Films are few and far between!
HOOD TO COAST follows four unlikely teams on their epic journey to conquer the world's largest relay race. The film captures the love, dedication, and insanity of the every day runner. As we follow four teams from their preparations through the big day, we realize that winning isn't everything in a film that takes a celebratory look at personal motivation and attempting the extraordinary. Plus, appearances from Alberto Salazar, Mary Decker Slaney, and Bart Yasso!
Running Fit is pleased to announce that the film will be released in theaters for a special, one-night event on January 11th, 2011 (1-11-11). Running Fit will host the show at two locations - The Ann Arbor 20 and the Livonia 20! Tickets are on sale now! A great stocking stuffer for the runner who has everything. So don't miss your chance to see the movie!
http://www.hoodtocoastmovie.com/
December 1, 2010 - Ho, Ho, Go!
Yo run gang,
This running life is exciting, busy and worth living! December at Running Fit leaves no time for winter blues! Join us for the fun, before and after and during the run!
It happens once a year, a serious sale at Running Fit, 20 -50% off everything, this includes the latest and greatest new stuff. No small print ... OK, just one exception, 10% off Garmin and no discount on Gift Certificates, but that's it!
Saturday is the Holiday Hustle 5K and Mile, a great family fitness evening with, tree lighting, ice sculptures, Santa and HO, HO, GO! Enter now at runholiday5k.com . And we'd like to give a special thank-you to our key sponsors Foresters and LaFontaine Chevrolet.
Monday, December 6th, 4 - 9 PM, is "Ladies Night Out" at all SE Michigan Running Fits! Gift wrapping, sale prices, gift registry, bra clinic, wine, chocolate and so many give-a-ways we have to list them down below!
Oh, the weather outside is frightful, but running with friends is so delightful, so if you've no place to go, come join us weekly for a group run! As the temp drops and the snow flies, running regularly with a group will help keep you consistent. Join us, for a group run weekly at each Running fit. Note: Northville Running Fit is offering a super incentive, show up for every Thursday 6:30 PM run in December and win way cool stuff! Click here for store run schedule.
Busy people do everything, the rest ... Don't do anything!
HO, HO, Go!
Randy Step, an obsessed runner, running, loving and living life, on the run!
November 24, 2010 - Turkey Turpor
Yo run gang,
Black Friday shopping tip: Save your sanity and get out and run before you shop. You will be a calmer, more patient and critical thinking shopper who makes better buying decisions!
Toning Shoes? Merit or marketing gimmick? I've mentioned them before but because we are asked this all the time ... We took the time to speak with local podiatrists, physical therapists and chiropractors for some perspective on this latest craze and got the same answer over and over again, that there is not one peer review article from medical professionals stating that these shoes have any effect on toning muscles. What people feel is the rocker motion of the shoes, and the perception is they are working their muscles. There are many people looking for the magic pill that will make them younger, thinner, prettier, smarter, stronger, fitter, etc. The truth is, after buying toning shoes, many people get out for a walk or run, perhaps for the first time in years, what they feel is the benefits of a walk or run (something we already know) and credit the shoes. Another concern is the unknown, the possible long term negative effects of these shoes. Many of the major shoe companies are pushing for Running Fit to cash in on the craze but darn, we're taking the high road ... or else I would be writing a shameless plug ... One that might include a sexy backside photo!
Join us at the Holiday Hustle 5K and Mile run in Dexter 4:15 PM December 4th! The perfect family fitness holiday activity with tree lighting, Santa, ice sculptures under the stars. Enter at www.runholiday5k.com
Run, eat turkey, run, shop, run,
Randy Step, an obsessed runner ... betting the butts you see in the rocker shoe adds did not get that way because of those shoes!
November 10, 2010 - From the front lines
Yo run gang,
As the world continues to get more complex due to technology I can only bet the insanity rate goes up proportionately. Yikes! The down to basics psychological and physical freedom the run brings is becoming proportionally more precious. When it comes to scheduling your priorities, never underestimate the value of the daily run!
If our day to day lives seem complex and stressful, I can only imagine the what difficulties and stress our US military troops face, around the clock for their entire tours of duty in Iran, Afghanistan and every other dangerous places they are sent. Keep them in your thoughts and prayers tomorrow, Veterans Day, and every other day they are out there on the line for us. I have received several emails from Running Fit customers on tours of duty telling me how much they appreciate the midweek mail. They explain the difficulties of getting in runs in dangerous combat areas, not to mention searing desert heat, but they do get them in, again, priorities. The attached picture shows Vernon Pratt and Company posted in Afghanistan, we sent them Run Woodstock T-shirts and other race goodies so they could participate from afar! Vernon and company, you ROCK!
Run and be safe,
Randy Step, an obsessed runner in the land of the free, where freedom does not come free.
Subject: Hey man, what can a Soldier do......
Man am I sorry I am not home for this run. Our unit is deployed to Afghanistan and there are a number of us who are avid runners; we enter any and all sponsored runs here on Bagram Airfield. I myself have sponsored a run initiative where Soldiers are rewarded for mileage totals; for 100 miles a certificate of achievement from me, 500 miles and coin of excellence from the Command Sergeant Major, and 1000 miles a coin of excellence from our Commanding General. Anyhow, would it be possible to obtain t-shirts from your run? I would love to show off your run which I think is totally cool.
Vernon Pratt
1SG, USA
First Sergeant
November 17, 2010 - Running, Naturally
Yo run Gang,
The focus of my midweek mail usually targets motivation but today I'm writing during my midday break at The Running Event in Austin, Texas, a conference for the specialty running store. We get together at as an industry and share what we are doing to bring back to you the best in products, training information and anything that might add to your running experience. Yes, we are here working hard for you but it's a labor of love ... not to mention it's a convention that starts each day with a group run (Where they give us all new shoes to try out) what's not to love!
So far, the key topics have been the natural running movement and compression apparel. Natural running focuses on form and lighter, neutral, minimalist footwear and even barefoot running. For years the industry has focused on putting runners in footwear based on foot type and the runners gait. The shift is to suggest better running form instead of putting the runner in controlling shoes to compensate for bad form. The most common form issue is over striding. A long stride results with striking the heel first, causing the runner to actually break their forward movement, causing impact that leads to many common running injuries. Cutting the stride in half cuts the impact and the motions of the joints to almost zero. By shortening stride and striking midfoot, the runner can run with lighter less controlling footwear. How to tell if you are over striding? If you wear your heels down you most likely over stride. A way to check is to count one arm swing during one minute of running, by getting this number to 80 or more, your stride will be about right. We will be offering form clinics to give you more tricks, stay tuned!
Compression apparel is hot, hot, hot! Wearing compression tights on a run can cut the perceived effort by 25%, it does this by reducing energy lost to muscle vibration and improving circulation. Compression has been used in the medical industry for years but has only recentlly has it become a staple product for sports. Take a look in the running publications and you will see compression socks or calf sleeves on most world class runners, they would only use these products if they experienced the benefits. The most common use for compression is to wear it after the run, it promotes healing and faster recoveries. Today while talking to many top US distance runners at the conference, all agreed they wear compression calf sleeves or socks when traveling to and from events, making a huge difference in giving them fresh legs to race with!
Get out and run,
Randy Step, an obsessed runner who's finding new toys just for you! Hmmm ... new stuff always motivates me out the door, I gues my focus was motivation afterall!
