November 3, 2010 - I DO love winter...
Yo Run Gang,
As the fall race season draws to end you might find the motivation to get out the door also coming to an end ... Don't let this happen! Think of the shape you want to be in when it's time to line up again next spring. Think of the personal records and goals you thought about during this running year and where you hope to be next year, CHAMPIONS ARE MADE IN WINTER!
Those who put in the winter miles have the base needed to rock as the spring run season heats up, those who don't get them in have to put up with the setbacks often seen while increasing mileage and getting "Back" in shape. You will be starting out in spring with a good mileage and strength base. Outdoor winter running will give you strength, the heavy clothing, the varied footing, all play into getting the ancillary muscles of the body into play. I'll see you on the roads and in the woods, seeing stuff you won't on a treadmill! Yes, treadmill running is way better than no running and has its own unique benefits, but you do need to get outside consistently for sanity and all the above.
Run against the wind, then with it!
Randy, an obsessed runner who loves winter, who loves winter, who loves winter (Sorry, I need to keep up the mantra)
October 20, 2010 - I love winter...
Yo run gang,
The chill in the morning air and the crunch of leaves underfoot are reminders that winter runs are coming soon. Love and hate are choices, and because winter is part of living in Michigan, my wife and I made a decision to love winter... rather than complaining about it. To help make this happen, whenever the topic of winter comes up we answer with our new mantra, we love winter, we love winter, we love winter. The truth, we were not big fans of most aspects of winter but by dressing properly and getting out for the daily run, we find we actually do love the active outdoor times in winter and with our new attitude and our new mantra we continue to find more and more to love about winter. Join us and make the I love winter choice!
I'll be heading up a winter running Clinic at 6:30 PM on Wednesday November 3rd at Northville Running Fit and Tuesday November 9th at 5700 Jackson Rd. Ann Arbor. We'll show you tricks on how to dress and where to run. Make this the winter you get outside! I'm working on the manufacturers for some give-A-ways but we will for sure have a drawing and will offer discounts on the latest and greatest in winter run wear on clinic night. RSVP to This email address is being protected from spambots. You need JavaScript enabled to view it. with the subject: "I want to go out and play!" For those of you who can get there early, join me for an optional run at 5:30 PM, 3 to 6 miles, all paces welcome. If you plan to run, mention it in your RSVP.
Get outside and run,
Randy Step, an obsessed runner who loves winter, yep, I love winter, I love winter...
October 13, 2010 - To the finish line!
Yo run gang,
So, how long will we continue to be runners? I always say, until they throw the dirt on! As we age our pace and goals will change but the psychological and physical benefits of our running won’t. Yes we may be sidelined, nothing in life is a given but until or “if” that happens, we can continue to focus on the next day’s run … and the goal for our next race, yes, at any age! Seeing Jim Forshee battle with Dick Sarns in the 80 to 84 age group at the Bighouse Bigheart 5K, not to mention seeing finishers in the 85 -89 and 90-94 year age groups proves my point!
I do have a habit of repeating the important stuff … It’s Free Press Marathon & Half Marathon this weekend in Detroit, a motivational and exciting time for the sport of running in Michigan. Even if you are not running, make the pilgrimage to the city, check out the race expo on Friday and Saturday (Visit the Running Fit booth!), and cheer on the Runner’s Sunday morning. You will find it to be a motivational, inspirational jolt for the future of your running life. Lastly, make sure you get in a run while you’re in the “D”!
Run till the end,
Randy Step, an obsessed runner … headed to the “D”!
October 6, 2010 - Extreme Skirts
Yo run gang,
I love extremes ... But I must admit, glorious fall days also rock the run! Don't you love a fall run that starts in the cold and dark, heads through a breathtaking sunrise, then, as the day quickly heats up, finds you sweating like it's a summer day and stripping down to the basics by the end. There is a bit of magic in a run that takes you from the night into the day, it's not easy to explain but it seems to give the satisfaction and feeling of the long run, powerful, like a run that lasts 2 days.
I'm not sure if it's politically correct, (sexist?), to say it but I think the running skirt is a flattering look on women. For some, it's a great alternative to the despised lycra shorts or tights...Personally, I think it would be fun to jazz it up a bit and try the winter skirt over tights... but I'm just a guy, who wishes I could sport the plaid shorty... just sayin'.... Skirt Sports got my vote for product of the week ... The decade!
Yikes! The Freep Marathon and Half Marathon are a week from Sunday! For those of you who have trained and put in the miles needed to toe the line, I salute your commitment! For those of you with the half marathon or marathon on the bucket list as a future goal, may I suggest you head to Detroit and cheer on the runners. Watching a marathon is an inspirational and motivational experience that can help you to achieve your running goals. Running or not, come visit the Running Fit booth at the expo Friday and Saturday for great deals on fun stuff!
Final thought: For those of you who did not train as much as you had planned but will still be toeing the starting line ... There is Ibuprofen!
Run forever,
Randy Step, an obsessed runner
September 29, 2010 - Dress for Success
Yo run gang,
The changing of the seasons adds some excitement to our simple sport. On the warm days, dressing to run is mindless, just wear as little as possible, but when the temp drops, some thought is necessary to enjoy the run. I move to a long sleeve wicking base layer as we go into the 50's, as it dips to the mid 40's to 30's, on come the gloves, hat, tights and perhaps a vest or jacket depending on the wind. For the snow I wear Yak Tracks for traction and start to layer up. The time to prepare is now so the transition to winter will not keep you from getting in your run but will add to your running adventure! The latest high tech fashions are now flowing onto the racks at Running Fit and we are ready to get you suited up for success!
The Bighouse Bigheart 5K and 10K race is Sunday and it looks like a perfect base-layer long sleeve sunny day in the 50's! I'm looking forward to running into the stadium and hope to see you there! Enter at Bighousebigheart.com . Next weekend is the Vasa 5K, 10K and 25K Trail Run in Traverse City, a fall color tour road trip and natural beauty run! Enter at runvasa.com
Shameless Plug: For those not headed north to Vasa: John Farah, a friend, marathon runner and loyal Running Fit customer's son has produced a movie here in Michigan called "Answer this!" Support our local economy and join me on the Red Carpet at Friday Oct. 8th . If you want, meet us at Ann Arbor Downtown Running Fit at 6:30 PM and walk up the street to hangout on the red carpet and meet the producer, writer and stars, Showtime is 7:30pm, you will not be disappointed! The story, shot in Ann Arbor, is about a group of frustrated academics who finally get a shot at beer, women and nerdy redemption when they enter the most important contest of their lives... the First Annual Ann Arbor Trivia Tournament. ANSWER THIS! is an authentic Michigan story about a grad student finally coming of age - when he's 30. Advance tickets available here and www.answerthismovie.com .
Run warm,
Randy Step, an obsessed runner
September 22, 2010 - Peace Out!
Yo run gang,
I can't imagine life without a passion, we all know people who just seem to be going through day to day life, they sleep, work, eat, clean house, make check lists, work on check lists, sleep, retire, die. Fire up the running passion and transcend the day to day trap!
The smells of fall are filling the daily runs. I am amazed how the miles fly by fueled with the smells, sights and sounds of a country dirt road, single track trail through the woods or even running down a subdivision street. We are truly blessed by the 4 seasons ... even the one I'm not such a big fan of ...
I'm headed off to Hell Creek Ranch today for Run Woodstock, I invite you to come by and say hi! Thursday is a set up, the decorating day, come by any time from morning until dark. Friday the music (5 bands) starts at 4 PM and goes until 9PM, and Saturday music is from 9 AM - 9 PM, with a bit of yoga from 2-3PM, you can get into visit for just $5, or sign up at runwoodstock.com and join us for one or many of the morning and evening runs! Volunteers are always welcome, email This email address is being protected from spambots. You need JavaScript enabled to view it..
Run with passion and peace out,
Randy Step, and obsessed runner ready to camp out on the land, run, and set my soul free!
September 15, 2010 - Cold & Lonely
Yo run gang,
A body in motion stays in motion. As I headed out for the run this morning I had all the negative thoughts, it's dark, it's cold, I have so much other stuff to get done ... when the reality was, the sun would soon be up, it's not like it was a wicked winter day and if I skipped the run now I would not get to work that much sooner and I'd be cutting out at lunch or earlier to run anyway. On top of all this, my wife was joining me so it was not going to be cold, dark and lonely. So, knowing all these things and knowing that once out the door I would eventually get into the groove, love the run and would be happy and satisfied that I did run, it still took what seemed to be a serious effort to get out the door, but I did what I always do, I headed out the door. The moral of the story, nothing good comes easy so get to work, perhaps don't think, just get out and run.
During our run my wife, a Nurse Practitioner specializing in geriatric medicine, said that the secret to longevity is to just keep moving. One example she used was that once a person starts to use a wheel chair to ease the burden of walking, their chances of never walking again are very good and it goes downhill from there. It seemed to me that running teaches us this at an earlier stage in life, giving us a leg up as we keep moving ahead!
Never ever, ever stop!
Randy Step, an obsessed runner ... with no good excuses not to be.
September 8, 2010 - Full Moon
Yo run gang,
I just returned from a blustery, beautiful run down a country dirt road, for me, it was perhaps as good as it gets. Keep those priorities in order and get out the door, I'm sure you will be a better person for it so, no excuses!
Last week I talked about speed, a term relative to the runner, for some, it may be running your first full mile without walking, finishing in 13 minutes, a personal record! Your P.R.! The next goal might be 2 miles or to aim for your first 5K race. A good first time choice would be the Big House Big Heart run on October 3rd. There will be lots of walkers so no matter what, you won't be intimidated. Take the plunge and enter at bighousebigheart.com . Finishing on the 50 yard line of the Bighouse is way cool, they also offer a 10K!
Speaking of speed and goals, we'd like to congratulate a member of the Running Fit Novi Crew, Doug Goodhue. Doug met his goal this weekend when he ran the 20K American Record for men, 65 - 70 years old, running two back to back 40 minute 10Ks for a time of 1:20:05. We are proud and lucky to have the fastest over 65 guy in the US on staff, not only fitting shoes and inspiring new runners but also as a coach for our 501 half marathon/marathon group! See runningfit501.com
Self Defense class is coming to the Northville store at 6:30 PM - 8 PM, Tuesday September 14th. The class is limited to the first 15 who click here to sign up! The class reviews have been great and the sense of security you get by being trained will give you a lifetime of peace of mind. Great stuff! Class Fee is $70.
Last but not least, have you ever ran a night trail run? At Run Woodstock, a Friday night 5K and Saturday night 10K are only a couple of the many weekend runs offered. The event is September 24-25 ... just after the full moon! You need a weekend like Run Woodstock, notice how I keep repeating the important stuff? Runwoodstock.com . Yes, you can run the half marathon then head out and do the 5 mile course to get in 20 on trails, three weeks out from the Free Press Marathon. You can also run 20 road miles the same day on Hines Drive; click here for details
Run on down, run on down, run on down, run on down a country road ...
September 1, 2010 - Run fast, take chances!
Yo run gang,
I'm amazed at the volume of running articles and blogs focused on how to run races, or should I say, complete races, with the least training and fitness level possible. Yes, this information has a positive side, it lowers the intimidation level, brings new people to the sport and as John Bingham would say, "Gives them the courage to start", all good stuff. Because of the success of this message, the average finishing time for a marathon has gotten an hour slower in the past 10 years and similar slower averages are seen in shorter events. It's true that the joy of running can be experienced at many levels but I'm feeling a responsibility to add balance to the running message, spreading the word that it's also OK to train hard, run high mileage and to run FAST! Yes, it's a wonderful feeling and great accomplishment to finish a marathon even if it takes over 5 hours, but the world also needs to hear that it's VERY COOL to run a marathon time that starts with 3 hours or even 2 hours! With greater commitment to the sport comes greater risks but ... BIG TIME REWARDS, especially on the self esteem side. I should mention that running a Boston Marathon qualifying time is not out of reach if you dare to dream big! Check out this link and set your goal! http://www.bostonmarathon.org/bostonmarathon/qualifying.asp.
How to get faster? Runners are creatures of habit. We run the same routes at the same time at the same pace. We don't get faster ... duh? To get faster we have to jump on the track. To get faster we need to Increase our mileage, change our course, change our pace and maybe change our form. Are you ready to run fast and take chances? Read More.. .
Run fast, take chances,
Randy Step, an obsessed runner, who hopes to line up with you in Boston!
August 18, 2010 - Simply Great!
Yo Run gang,
Running is "Simply" the best. I spent a summer weekend at a non-running friend's cottage that included jet skies, ATV's, gas cans and dragging around big trailers. My next summer weekend was at a cottage with running friends, it included morning and evening runs and walks on the beach and a special day starting with a social 3 mile run to town for the Blueberry festival 5K followed by the 3 mile run home discussing the world again. Oh yeah, both included fine wine and both were fun weekends with great friends ... But as I said, this running life is "Simply" the best!
Randy Step, an obsessed runner, manning the fluid station at the Red Carpet Run!
