March 24, 2010 - Core Tricks
Yo run gang,
When the run is going well, keep going! Dont get hung up on your schedule or the distance you had planned to run. When the run sucks, head for home and try again tomorrow. Listen to your body during training runs But never listen to your body during a race, especially a long race!
I always tell people the cool thing about being a runner is that I never have to exercise! The truth is, as runners, our core needs attention Dang. I find it especially difficult to get in a core workout while Im increasing my mileage, Im too beat up at the end of my runs to consider more work. I go to this link when I need motivation to work the core, it is the tips you all once sent me! CLICK HERE FOR CORE TRICKS!
Yikes! The Martian Invasion or races is 2 weeks from Saturday! We are in need of some pre race volunteers on Thursday April 8th and Friday April 9th allowing you to still run on Saturday, or to volunteer even more! Remember, when you volunteer at a Running Fit race, you get a $30 credit to use for any of our events along with a cool shirt and occasionally other swag, not to mention entry to our wild volunteer run and party in June! Play hooky, have fun, volunteer!
Run, volunteer, run,
Randy Step, an obsessed runner who loves it when he gets to pass his house at the end of a run and keep on going!
March 17, 2010 - The spring race season is open!
Yo run gang,
The St. Pats runs are a sure sign the spring race season is open. Im sure many of you took advantage and shook out the winter legs. Whatever pace you ran, it should only excite you to know that you will get faster as the season wears on, but only if you stay pain free. Run smart! Dont run into increasing pain on a run, just bail, there is no room for ego in this sport. Remember, ice is the miracle drug, post run, take the time to ice even the smallest twinge, especially the ones that only hurt in the morning and go away as you warm up and run. Ice works (I repeat the important stuff!)
For those of you who are into the barefoot running debate, check out this link, I love this stuff, its better than reading a novel! http://www.podiatry-arena.com/podiatry-forum/showthread.php?t=43282
How come every time I head out in new running shoes, I find mud?
Run Smart,
Randy Step, an obsessed runner who hits every puddle!
March 10, 2010 - I get a smug feeling of superiority...
Yo run gang,
The fair weather fitness gang has been out in force this week! Do the rest of you die hard winter runners get a smug feeling of superiority over these mere mortals, or is it just me? Funny, this time of year, running in great weather feels a bit like cheating, but Ill take it!
For those of you with kids running track, get them to a Running Fit Track night. Posters and other swag from shoe companies, additional discounts and motivation to kick off the season. Track nights start next week, locations and dates are listed below.
One month to the Martian Invasion of Races! 5K, 10K, 13.1 Half Marathon, 26.2 Marathon, 5 person Marathon Relay, and the Kids Marathon, pick your distance and sign up today! 6,000 runners expected! Enter at www.martianmarathon.com.
Run with a smile,
Randy Step, an obsessed runner with Spring in my step!
Track Nights run from 4:00pm to 8:00pm:
West Bloomfield March 15, 2010
Ann Arbor West, 5700 Jackson Rd. March 16, 2010
Novi March 23, 2010
Northville March 24, 2010
Click here for store locations and phone numbers.
March 3, 2010 - Training is aimed at the ultimate goal!
Yo run gang,
In winter I train hard and focus my running on one key spring event, I run several spring races but the training is aimed at the ultimate goal. After that race, I become a triathlete until mid August, at which time I revert back to a runner with my sights set on a fall goal. Sounds pretty well rounded for an obsessed runner, eh? The truth is, you cant have hard days without easy days and you cant have a peak season without an off season. Yes its hard to switch gears but the end result is rewarding, and dare I say it, the triathlon is pretty darn cool. Does this all sound like a nice intro to a shameless plug?
On Saturday March 20th, we are having a triathlon season kick off day of fun at the Running Fit 5700 Jackson Rd. Headquarters in Ann Arbor. No charge! We will have multisport vendors on hand showing off the latest and greatest gear. Frazz cartoonist Jeff Mallett signing his book, Trizophrenia, wet suit demos in our Endless Pool, an 8:30 AM bike ride, a 10:00 AM run, with vendor and tri club booths opening at 11:00 AM. We will have a panel discussion about the sport at 11:30 AM and one of the wildest transition clinics you will ever see as 3 pro level men and 3 pro level women triathletes jump out of the endless pool in full wetsuits at the same time, race through transition, mounting and racing a 100 bike ride into transition followed by 100 run. This will be quite the learning experience, followed by a Q&A. Booths and demos will be open until 2:00 PM but you can stay and shop as long as you want! Expect discounts and swag give-a-ways all day. We will send out an email with more specifics but I wanted to let you know to save the date.
Swim, Bike and Run, Run, Run,
Randy Step, an obsessed runner with a sub 12 hour Ironman Triathlon time at Kona
February 24, 2010 - On the trail to Boston!
Yo run gang,
I do most of my training on trails, even for a road race. Running the uneven surface develops the ancillary muscles of the leg and foot, creating more of a muscular balance than the narrow range of overused muscles from running the pavement, reducing the chance of overuse injuries. Another plus, once back on the road, you will run faster with less perceived effort. The same trail training effect comes from snow covered roads, when the entire world becomes a trail! Get on the trail shoes and get in a valuable run today, without having to head to the woods!
For those of us increasing our weekly mileage for a long spring race ahead, feel good runs are few and far between. The good runs will come when we finally plateau and groove into the mileage, the great runs will come as we taper and sharpen, the real reward comes on race day. Hang tough!
Randy Step, an obsessed runner on the trail to Boston!
February 10, 2010 - Do what I say, not what I do!
Yo run gang,
Dont let the weather get in the way of your running, everything else in life does that already! Not to mention, you have no control over weather on race day so you need to know how to dress for all conditions. Get out the door! Winter is not over, but Running Fit has a serious sale on winter gear the weekend, see below.
As the mileage goes up, so does the chance of dealing with a few adaptation pains (I dislike the term injuries.) Yes a step back is sometimes necessary to take two steps forward. Run smart, of course this is easier said than done so when you do end up losing time on the road due to pain, a bit of P.T. can often get you back on the road faster.
I get asked all the time about who to see when sidelined from running due to pain. OK, time for a shameless plug for Probility, because they seriously understand us, the runners, and what makes us tick. The biggest differentiating factor that separates Probility from other therapy is the "hands-on approach to therapy. The runner has a one-on-one 30-45 minute evaluation where the therapist will not only address the actual injury, but will look at the big picture; i.e. Low back pain, pelvis alignment and gait. They will then proceed to treat the "driving" force behind the injury opposed to just prescribing modalities as a temporary fix. The therapists at Probility are not only highly skilled in pt, but many are nationally recognized therapists who teach other physical therapists all over the nation, and we are lucky to have them close by. They believe in treating the whole body, not just the injury, so you can get back on the road, and stay there! The tricky part, In order to make an appointment, a script from a health care provider is necessary; Probility takes most insurances and if you tell your provider you think you can get better faster using Probility, they most likely will let you make that choice. For more information visit www.probilitypt.com.
That said, run smart, in other words, do what I say, not what I do!
Randy Step, an obsessed runner taking two steps forward, at least for now!
February 17, 2010 - love the sport of running.
Yo run gang,
As I clicked on the winter Olympics last night, I was reminded why I appreciate and love the sport of running. When you consider convenience and equipment, compare running to a sport like luge racing, ha! Consider ice dancing, when comes to seeing how you compare to others in your sport, just think if you had to rely on 6 judges that gave you scores from 1-20 based on how your run seemed to them. Time distance and speed rock, non judgmental, non political, the first one across the line wins. That said; I do love to watch the Olympics to see deeply committed athletes laying it all on the line.
Entries for the Martian Invasion of Races are up 50% over last year at this date, the Holiday Hustle and Super Bowl 5Ks were both up over 30%, maybe Michigan is on the way down on the list of the most overweight states with the runners leading the way! Amen.
My 5:30 PM trail run tonight might be headlight free, Im stoked for the longer days and today I saw the first sign of spring, shorts and singlets replacing tights and jackets on the racks at Running Fit! Cool new colors!
Randy Step, an obsessed runner whos not looking for any points for style but I do like the new colors!
February 3, 2010 - Out of Africa
Yo run gang,
Out of Africa, back to winter and back to work, yikes!
Nothing goes together like travel and running. What a great way to get your bearings and check out a new place. Yes, you need to be smart and alert in a strange place, but life without adventure they might as well throw the dirt on now.
The Super 5K is this 9 AM Sunday at Running Fit, Novi Town Center and so is the Super 5K sale that runs all weekend, see the info below. We have a big inside space to meet in before and after the run and the forecast looks good, join us! The junk food served post race will get you in the tailgate spirit and the finishers pint glass will earn you the best spot on the couch! Enter at www.runsuperbowl.com, or race weekend at Novi Running Fit.
February, yes, the dead of winter but the start of more serious training. For those of us planning on a long spring race, now is the time to start upping the mileage and running with purpose. In a few months the winter wimps will stand in awe as we step up to the line and speak with our feet!
Run tomorrow!
Randy Step, an obsessed runner excited to take it seriously
January 27, 2010 - This Obsessed Runner is in South Africa.
Yo run gang,
There is no better way to experience a country than to run its roads and trails. This Obsessed Runner is in South Africa today, running in the summer sun. Old news, a year ago Running Fit won the Ubuntu award for being the most humanitarian and giving running store in the world. In actuality, the award is yours, your support of Running Fit and our events made it possible. Click here to read more about the Ubuntu award! This trip is a part of the award. I was finally able to fit it into lifes busy schedule and when I return, Ill post photos and share my experience on the Running Fit Facebook Fan page.
Join Us On Facebook!
To help make the world a better place, join Running Fit as we support international development by hosting a drop box from IICD Michigan. Drop by clothes, shoes, toys, books, and small household items at the 5700 Jackson store. These donations are resold by IICD Michigan (www.iicdmichigan.org), enabling them to train approx. 90 people a year in western Michigan. These people go on to do educational development work in southern Africa, Belize and Brazil (HIV education, teacher training, empowering families to pull themselves out of poverty). If you would like more information about IICD, or a tax receipt for a donation you make, please contact Mike Day at This email address is being protected from spambots. You need JavaScript enabled to view it..
On Friday, I plan to visit the AIDs clinic in Johannesburg, South Africa, to see the work the IICD is doing first hand.
Share running with the world,
Randy Step, an obsessed runner who is truly blessed, and on this great adventure because of you, thank you.
January 20, 2010 - No more Mr. Nice Guy!
Yo run gang,
A couple more weeks of off season running then no more mister nice guy! In January we make our spring race plans, in February, we ramp up the mileage and jiggle off the winter pounds. I suggest writing a training schedule; its like having a coach. The schedule will always be there telling you when you miss a day! Here is a link to a 10K, half marathon and marathon schedule. Use them as a base then tweak them to your real life schedule and mileage. Homework, dang
As the winter long run gets longer its not unusual to start off at 20 degrees, go up to 40 then back down to the 20s, all in the same run. Im a fan of a running backpack to use as my thermostat, taking stuff off, stashing it and pulling it back out when needed. Having extra warm closes in winter give me a sense of security, especially if something happens and I have to stop or walk. I pack like a boy scout, phone, T.P., GU, Cliff Bars, water, cash, Yak Tracks, whatever. The back pack makes you a self contained athlete on an adventure. OK, lets make the GoLite Rush back pack product of the week, it hugs me like a glove with zero bounce, it rocks! See below.
For you multisport maniacs, a fun way to check your fitness level in winter, or non fitness level to get you motivated, may I suggest a couple upcoming stationary bike time trials. Not on your run of the mill spin bikes but on Power Cycle bike trainers that will give you invaluable information on your biking performance. Here is a link to the upcoming time trail in Chelsea January 24th and one here at Running Fit headquarters, 5700 Jackson Rd. March 21st.
Girls on the Run:
Looking for ladies looking to share their running while giving back to the community! There is no better way than to be a Girls On The Run mentor, for more information click here and change lives.
Run like you mean it,
Randy Step, an obsessed runner, back on track and carrying a pack!
