2010-08-11 - Hot!
Yo Run gang,
Heat and humidity are brutal and should be taken seriously. The upside? It's efficient, short runs feel long and the muscles, tendons and joints sure work great when it's hot. Enjoy the steamy, hazy morning runs and remember, the leaves will be changing in about 6 weeks.
Yikes!
Mark your calendars and join me for a running weekend in the woods, September 24-26, Run Woodstock will spirit you back to an era of peace, love, music and RUNNING! Life is complicated, we all need an escape from reality weekend like this where we camp out on the land and set our souls free, along with our inner hippie! Organized morning and evening runs on the trails with plenty of time to mellow out on the lawn listening to 5 classic rock bands. With carbo dinners served on Friday and Saturday night, Run Woodstock is the perfect setting to get in the final long mileage for you fall marathon folks. I plan on running 5K Friday night, the Flower Power 5 mile or Hippie Half Marathon Saturday morning (The half and 10K make for a fun 20 mile day, 3 weeks out from the Freep Marathon!), the Trippin' 10K Saturday night and the Free Love 5 Mile on Sunday morning. Join us for one of the runs or the full weekend, non running family and friends will dig the jams, camping and commune atmosphere so invite the world. There will be hippie hikes, hippie dips and great music for runners and non runners. Camping is limited so grab a spot at Runwoodstock.com.
Another date to save is October 3rd, Ann Arbor's Big House Big Heart 5K & 10K offers the perfect running tour of Ann Arbor and the University of Michigan and finishing on the 50 yard line in the Big House is too cool to miss! Bighousebigheart.com
Peace out,
Randy Step, an obsessed runner, diggin' summer running!
August 4, 2010 - Workin' Hard!
Yo Run Gang,
I'm writing from the Outdoor Retailer's convention in Utah where I'm on the job... for you! Yep, I'm working hard, once again, it's a tough job but someone has to do it! I kept busy on day one of the convention testing new shoes and other running products on mountain trails above Park City. The convention kicked off with a run put on by Trail Runner Magazine where our vendors were at the start handing us the products to test. Shoes, packs, GPS units, wicking and odor free apparel, waterproof cases for cell phones, even a straw that has a filter and lets you grab a quick drink from any lake of stream.
Seriously, I am here to sift through the thousands of new products offered to find the few items that will be available to you on the shelves at Running Fit. Ours is a simple sport that the world wants to complicate, finding things that will add value to the joy we already get from our runs are few and far between. When I do find running accessories that fits this criteria it's exciting to bring them back to share with you.
I'll see you next week, Thursday night August 12th, on the Red Carpet! redcarpetrun.com
Enjoy this running day ... as I head back to work!
Randy Step, an obsessed runner in search of toys, and value to share.
July 28, 2010 - Fulfilled
Yo Run gang,
The daily run keeps us fit and sane but lining up for a race fulfils our competitive needs, not so much competing against others but to test ourselves and see who we are and where we stand. The race in turn feeds additional motivation and value to the daily run, a perfect combination to a fulfilled life. Sweet!
The Legend Trail run is Saturday, the Legend is unique because we do not have an entry limit like our many sold-out Running Fit Trail events, so you can be spontaneous and join me Saturday morning to test yourself over 5 or 10 miles of beautiful trail! Enter at runlegend.com, the forecast is looking perfect! Bring the family for a day at the beach. Not up to 5 miles or just want to experience a trail event and check it out? Email This email address is being protected from spambots. You need JavaScript enabled to view it. and say: "Tell me about the great volunteer opportunities on Saturday!" You'll get a Dirt Crew Cap, a great shirt and a $30 credit for a future event!
Get out the Tux, the tux T-shirt or the little black dress and join us on the Red Carpet! A dress up run with a finisher's champagne flute! Thursday (The new Friday) August 12th in West Bloomfield. A fun night to strut your stuff and have a bit of fun. Check out redcarpetrun.com
Run everything!
Randy Step, an obsessed runner living and running the circles of life!
July 21, 2010 - Core Truths!
Yo Run gang,
I'm writing this today at a picnic table beachside as we set up for tonight's SOLD OUT Pterodactyl Triathlon! Diggin' summer!
Yesterday I celebrated a wedding anniversary with my high school sweetheart Kathy. I'm sure a shared life of running and triathlons has added some glue to the relationship, I'm a lucky guy. I also believe it's never to late to apply some fresh shared fitness glue at any stage of the relationship! Speaking of weddings, we have made it a habit to give the gift of running shoes to the bride and groom at many a wedding sharing what has worked for us. Come to think of it, a Running Fit bridal registry might be just the ticket!
How to stay injury free? Core, core, core! To run higher mileage a strong, balanced, flexible body will get you to your goals. As you know, I have a hard time with the non-aerobic side of training but it is essential. Running Fit's own Chelsea and Marie are the queens of core and they invite you to join them at Running Fit 5700 Jackson Rd for classes that will work you to the core! Classes are $40 for 10 sessions or drop in any class for $10, your core will thank you. Classes are Monday 6:30 PM - Tuesday 9:30 AM - Wednesday 6 PM - Thursday 9:30 AM. I warn you, I have been to class and you will work abs, abs in places I never knew I had abs. For core class questions Email This email address is being protected from spambots. You need JavaScript enabled to view it..
Back to work at the beach, it's a tough job but someone has to do it!
Randy Step, an obsessed runner ... to the core!
July 14, 2010 - The Passion!
Yo Run gang,
This running and fitness lifestyle is truly a blessing, I cannot imagine life without a passion, better yet, a positive passion. I was driving behind a truck with lots of stickers about field training dogs, dog events, even a dog vanity plate . Much of it made no sense to me much like a 26.2 sticker might not make sense to them but you could just feel the passion. The meaning of life? Perhaps not, but certainly a huge and important part to a fulfilled and complete life, making getting out the door a priority you don't want to mess with! Get out and run, it is essential for your happiness and wellbeing. How's that for justification!
Events are the spice of this running life! The Northville Roadrunners put on a classy little race at Maybury State Park: "The Road Runner Classic 8K (5 miles)" is on July 24th, they always make it fun. Enter at northvilleroadrunners.org. Hit the dirt on July 31st at The Legend" 5 and 10 mile Trail race at Sleepy Hollow State Park. (Just north of Lansing, about an hour and a half from west Metro Detroit and well worth the drive.) A shady summer trail run is just the ticket, especially when you can finish up with a jump in the lake and a day at the beach! Enter today at runlegend.com. Kind of like a "Grim Crim!"
The Ann Arbor Art Fair, a time for Art ... and SHOE DEALS! A Running Fit tradition, to pile up all the close-out shoes and sell ‘em cheap! There are gems to be found! See the product of the week.
Due to popular demand and a quick sell out, we have opened up another self defense class with a 20 person limit. Class is Tuesday July 27th, 6:30 PM - 8 PM at Running Fit 700 Jackson Rd, Ann Arbor, MI 48103. The fee is $70. Email This email address is being protected from spambots. You need JavaScript enabled to view it. say, save me a spot, I want to be trained and confident!
Off for a run and a swim,
Randy Step, an obsessed runner spreading the word like fuller brush salesman! Was there ever really a "Fuller Brush?"
July 7, 2010 - Back Off!
Yo Run gang,
When running alone I would run through scenarios in my head of some idiot or lunatic assaulting me and how I would respond .. in these day dreams, me, a scrawny runner dude, would throw a sucker punch and the bad guys would run off ... sure. As runners we all have stories, I've been yelled at and have had beer cans thrown at me from rednecks in trucks and I've had a confrontation with a guy on a mountain bike threatening to beat me up the next time I run on the trail in the same direction that he rides. In most cases I was smart and did not yell back ... but a couple times, when I knew the terrain well ... I've had to put the hammer down and make some quick moves to escape. Dumb.
I've considered taking a self defense class but the ones I've seen all seemed hokey, until I met this character Lee Shaykhet, a smart dude who once trained special forces in the former Soviet Union, a guy I would call the real deal. I met Lee in the store while he was in town teaching defensive moves to a local police department. Everything he said about self defense made sense in a way I have never heard before. Since, I have had a bit of training with Lee and I can tell you it gives instant confidence. When you encounter a situation, you will naturally respond the way you are trained. Lee's training is simple, smart and unbelievable effective, the simple moves he demonstrated and the common sense suggestions on how to react will stick with me forever. It's a truly liberating feeling.
I'd call this a shameless plug but it's something I believe can change your confidence in a way you might not have imagined. Lee has agreed to give a group session on Thursday July 15th from 6:30 PM - 8PM at Running Fit at 5700 Jackson Rd. The class is limited to the first 20 to RSVP to This email address is being protected from spambots. You need JavaScript enabled to view it.. The introductory price for this training is $70, you can pay at the register on class night. I see it as a lifetime of confidence for about the price of a good sports massage. Make that 19 spots available, I just signed up my daughter! Did I mention, besides being deadly serious, this class is actually fun and entertaining!
Randy Step, a scrawny little obsessed runner, you don't want to mess with!
June 30, 2010 - Shoe Love...
Yo run gang,
For those of us with a favorite running shoe model, life is good, it’s when you’re in between and searching … that no run can feel just perfect, good maybe, even great … but not perfect. As a running store guy I can still only get so much advice on what shoes might work for me. By knowing my foot type, the mileage I’m running and what shoes I’ve liked in the past, the brilliant staff at Running Fit can narrow down my choices and after trying on the several suggestions I can head out the door with the best fit, the best guess. With this system I often find shoes that I like and that work well for me … but the real answer will not be known until I’ve grooved in a bunch of miles and get to know the shoes and how they perform for me, intimately. Like so much in life, it’s not until we’ve been down many roads and in all conditions do we know the experience is, true love. Shoe love?
I’m currently loving my Brooks Cascadia trail shoes, as for my road shoes “I really like” my Mizuno Elixers … the search continues, but a pleasant search it is.
Love your run,
Randy Step, an obsessed runner, taking a serious look at a pair of “Nike Lunar Elites” … and wondering when Nike stopped using “Air” in their shoes? Shoping, searching.
June 23, 2010 - Comin' Back!
Yo Run Gang,
My friend Karen trained diligently all winter to run a 50K mountain race. A week out from the event a rock shot out from her lawnmower, shattering her tibia.
Life is not fair and as athletes we are reminded of this often. There are no givens, in training, racing or life. When aiming at a long term goal we put a lot of life's eggs in one basket, a risk-reward scenario. The risks are high, a lot can happen during several months of training, especially as race week draws near when our bodies are on the edge, ready for injury or sickness.
We can hope for the best, but need to have a plan for the worst. By reminding ourselves that there is perhaps an 80% chance of making it to the starting line we might train a bit smarter, taking days off when a pain comes up or we are feeling run down. We might be more flexible with our plans, keeping family and friends intact. The worst case scenario plan? Be ready to switch gears 180 degrees when tragedy hits, putting all our effort in a new direction, making a plan for recovery and getting just as focused on the next big comeback as we did for original plan.
Dang, why is it that the hardest things in life to do are the right things?
Run smart,
Randy Step, an obsessed runner, inching my way back from injury ... while wanting to run back!
June 16, 2010 - Busy, busy...
Yo run gang,
Such a busy running life, my goal is to let you know about the coolest events this summer so you don't miss them. This weekend is the Running Fit "Sold out!"Flirt With Dirt trail run in Novi, for those that missed out consider joining us at the Legend 5 or 10 mile Trail run on July 31st. Do to the popularity and entry limits for trail events, you often need to enter early ... so enter now and enjoy a run in the wild at runlegend.com. I'm writing this from Devil's Lake in Wisconsin where I'm in the wilderness working (Ha) on our extreme premier trail series, "Dances With Dirt", the race is July 10th and makes a wonderful summer road trip. Rooms and camping available right at the start finish area at Devil's Head Resort. Enter at danceswithdirt.com . Yes, the short race 13.1 miles but you can even do it as a hike!
The T-Rex Tri series kicks off Wednesday July 23 with the Triceratops Triathlon followed by the Pterodactyl Tri July 21 and T-Rex Tri August 18th . These are perfect first timer events with a half mile swim, 12 mile bike and 5K run, yes, you can do this! A great midweek workout for the advanced athlete. The July and August races will sell out, enter now and get excited! Runtrextri.com
The Red Carpet Run from the West Bloomfield Running Fit, Thursday August 12th , has all the glitz and glamour of a movie premier. A dress up run to strut your stuff on the red carpet! I just love this run, it gives me a chance to sweat in my tux! The website is as fun as the event, check out Redcarpetrun.com
I also like to sneak in some low key summer races in fun places like the Zoo. The Scleroderma 5 K Run and 2 Mile Walk Sunday, June 27 at the World-Class Detroit Zoo, Royal Oak, Michigan. Entrance fee for the 5K race includes an ALL DAY admission pass into the Detroit Zoo, all of the proceeds will benefit the Scleroderma Foundation Michigan Chapter, www.firstgiving.com/31stwalk
Do it all,
June 9, 2010 - I'm Bluffin'!
Yo Run Gang,
Such a busy running life, my goal is to let you know about the coolest events this summer so you don't miss them. This weekend is the Running Fit "Sold out!"Flirt With Dirt trail run in Novi, for those that missed out consider joining us at the Legend 5 or 10 mile Trail run on July 31st. Do to the popularity and entry limits for trail events, you often need to enter early ... so enter now and enjoy a run in the wild at runlegend.com. I'm writing this from Devil's Lake in Wisconsin where I'm in the wilderness working (Ha) on our extreme premier trail series, "Dances With Dirt", the race is July 10th and makes a wonderful summer road trip. Rooms and camping available right at the start finish area at Devil's Head Resort. Enter at danceswithdirt.com. Yes, the short race 13.1 miles but you can even do it as a hike!
The T-Rex Tri series kicks off Wednesday July 23 with the Triceratops Triathlon followed by the Pterodactyl Tri July 21 and T-Rex Tri August 18th . These are perfect first timer events with a half mile swim, 12 mile bike and 5K run, yes, you can do this! A great midweek workout for the advanced athlete. The July and August races will sell out, enter now and get excited! Runtrextri.com
The Red Carpet Run from the West Bloomfield Running Fit, Thursday August 12th , has all the glitz and glamour of a movie premier. A dress up run to strut your stuff on the red carpet! I just love this run, it gives me a chance to sweat in my tux! The website is as fun as the event, check out Redcarpetrun.com
I also like to sneak in some low key summer races in fun places like the Zoo. The Scleroderma 5 K Run and 2 Mile Walk Sunday, June 27 at the World-Class Detroit Zoo, Royal Oak, Michigan. Entrance fee for the 5K race includes an ALL DAY admission pass into the Detroit Zoo, all of the proceeds will benefit the Scleroderma Foundation Michigan Chapter, www.firstgiving.com/31stwalk
Do it all,
