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!
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?"
