November 23, 2009 - Tis the season!
Yo run gang,
Tis the season! This time of year is like no other, the daily run is under constant assault from parties, family gatherings, work, to do lists, crappy weather and short days. It will take a planned counter attack to hold your ground and get (Squeeze) the run in. Have an extra set of running gear in you car and under your desk, be prepared to shoot out the door whenever an opening strikes. Pull over while stuck in traffic, pull on the stuff and get in some miles. If an appointment gets canceled, get in a run before anyone has time to grab your hour. Forget about taking showers and primp time, forget about waiting to get home to a better run route, remember, those who are picky go without! Long blocks of time are at a premium; go for shorter and faster runs to satisfy the need for fatigue! Keep the faith, it wont be easy but nothing good ever is. We know that after a run, we are more productive and attentive workers and family members so the goal is noble not selfish.
Get out and run!
Randy Step, an obsessed runner who changes his clothes in his car more often than in his house
November 18, 2009 - Time to "Jiggle the fat"!
Yo run gang,
By now we should have all made friends with darkness. Ill be heading to the trails tonight looking like the Vegas strip with my GoMotion chest mount light attached to a backpack and my 4 LED Princeton Tech head lamp. In our simple sport, its fun to have a few toys to play with!
Its time to jiggle the fat (I believe that is the technical holiday season running terminology)! The sure way to avoid the party weight gain is to be training for something. Commit to a long spring race now, as you know, busy people do everything, the rest do Nothing, so, dont miss a single party or single training run! Martian Marathon, Half Marathon and 10k are April 10th, not to mention the fun races along the way to keep you consistent. Next week, kick off the training with the Detroit Turkey Trot 10K, www.theparade.org/turkeytrot follow it up Dec 5th at The Holiday Hustle 5k, www.runholiday5k.com then, www.runsuperbowl.com.
Run, but dont miss the fun,
Randy Step, an obsessed runner on his way out the door
November 11, 2009 - My partner Steve and I are in Austin, Texas.
Yo run gang,
My partner Steve and I are in Austin, Texas today at The Running Event, the convention for running specialty stores. A convention unlike any other. Picture a convention that includes daily runs and a Shoe and sock bar, a place where you can stop in anytime and grab any shoe and socks by any manufacturer and go out and run in them. This morning we raced 5K, the field included several Olympians and a whos who of sponsored athletes and running celebrities, perhaps one of the fastest races in the country on a Wednesday morning! Yes our jobs can be a lot of fun and yes, were lucky to live and love what we do. That said, our goal here is to return to Michigan with the latest and greatest running products and information to share with you and make your running life the best it can be. Tonight we are off to the awards banquet where last year we won the Umbuntu Award, an award many of you have seen as it toured the stores. We were just informed that we were again voted one of the top 50 running stores in the US (Out of around 500 stores). I think they told us just in case we decided to skip the dinner and go out for a run Would we do that?
Our lifestyle and these awards would not be available without you, our loyal customers and friends. A following note from the shoe donation program, Soles 4 Souls about last Fridays visit to our Ann Arbor Store, is a perfect example of how cool you, the runners in Michigan, all are!
Thank you so much for allowing us to visit your store and your continued support of Soles4Souls! Hope you enjoyed Allan and Sylvania they loved you all! See report below!
Hello: Michigan runners are great! We were swamped with people bringing shoes while we were at Running Fit. Everyone was super friendly and so enthusiastic about S4S. So many said I checked you out on the web before bringing these shoes. So evidently the web site is doing a good job conveying our message. We collected about 350 pairs of shoes. A steady stream of customers to a fairly small store. They just kept on coming! The Running Fit staff was so professional and willing to help us in any way. Theyve donated thousands of shoes in the past and hope to continue. A great group of people. Wish every retailer could be like this. Silvana
Run forever,
Randy Step, an obsessed runner who ran 5K in a cowboy hat today, because I did not want to look like a tourist!
November 4, 2009 - I love funky weather to play in!
Yo run gang,
As you know, I love funky weather to play in! Saturday morning, my wife and I left the warmth of our cottage and ran out into a pounding 30 something degree rain. The 40 mph gusts cracking at the trees overhead, the muddy trails under foot and the spooky daytime darkness in the woods made for the perfect Halloween run and left us deserving of candy! OK, the reality, we questioned heading out, waffled a while due to the wicked day, then reluctantly decided it would be our only chance to run. We overdressed and headed out, running short but got-R-done. The moral of the story: Yes, not until we were out the door did we get into the sprit, once outside, we laughed at ourselves and splashed along like happy campers, finishing totally fulfilled. Notice how I keep repeating the important themes, proving once again that even an obsessed runner needs to trick himself out the door for the treat. Click here for more tricks to get you out the door!
Yes, we spammed you with some junk mail about the Soles4Souls tour bus coming to our Ann Arbor West store at 5700 Jackson Rd, 4-6 PM Friday, but Im throwing out one more reminder! Check out the bus, check out our new digs, donate some shoes and well give you a $10 off shoe coupon for your next pair!
Just say Go!
Randy Step, an obsessed runner, always finding excuses not to run but running anyway
October 28, 2009 - Now is the time to just get in miles and enjoy the running.
Yo run gang,
I love the fall running race season, the nervous excitement and the big goals being reached but I also enjoy the break from what I call the more serious races as we go into winter. Now is the time to just get in miles and enjoy the running. Sure, with winter comes some fun party races but nothing to stress out about. The Turkey Day Races, The Holiday Hustle December 5th (www.runholiday5k.com), The Super 5K on Super Bowl Sunday (www.runsuperbowl.com), and my favorite road trip race, The Bigfoot Snowshoe 5 & 10K, (www.runsnow.com). This winter, stay consistent, get out the door and enjoy every healthy day.
Running Fit is offering one last holiday version of Running 101, class for the new runner, or for those who want to come back and run again. For you or a friend, this class would make a great gift! With the coming of winter, this group will give your running the momentum to get you to spring! The success rate for becoming a life long runner goes way up with the support offered and Running 101 teaches the tricks to get out the door and stay motivated along with form, friends and fun! The class will celebrate graduation as they The Holiday Hustle 5K together, how cool is that! Rumor has it they are calling it the Training to Hustle program and they have a fun shirt that says so! For you or a friend, this 101 would make a great gift! Click here to register online!
There are free weekly group runs out of each Running Fit store. Come and meet new training partners as we attack the winter miles together, click here for days and times. You can also join me 5:30 PM every Wednesday for a headlamp trail run. Meet in the middle of the Spring Mill Pond parking lot at Island Lake Recreation Area.
Enough said, get out and run,
Randy Step, an obsessed runner on my way to Island Lake!
October 21, 2009 - We live a life that requires risk to be enjoyed fully.
Yo run gang,
By now, most of you have heard that 3 half marathon runners died at the Detroit Free Press Race last Sunday, 2 at around mile 12 and one at just after finishing the 13.1 mile run. My heart goes out to the families who are no doubt looking for answers that might help them accept their loss. I have attempted to read all the information available on this tragedy so that I might learn something that I could share with you, something that could have prevented these deaths or prevent future tragedies. I have found nothing.
At the time of the deaths it was sunny and in the high 30s, low 40s, what most runners would consider an ideal day for a distance run. All three runners, men, ages 26, 36 and 65 appear to have been well trained and healthy. The initial autopsy findings found no immediate cause of death. Toxicology and other tests will take weeks to be finalized but again the autopsy uncovered no obvious reasons for the deaths. Medical attention was immediate and even the use of defibrillators had no effect. It all seems so wrong on a day that seemed so right in the City of Detroit.
Race day from a participants perspective: My wife Kathy and I ran well and enjoyed every minute of the half marathon, from the pre race excitement to the music and dancing at the post race party, heading home tired and fulfilled, totally unaware of the sad events that had taken place on this glorious fall day.
We live a life that requires risk to be enjoyed fully; we must weight the risks and benefits in every choice we make. As I look out my window, the sky is blue, the sun is shining and my choice is to keep working or go out for a run. Ive made my choice; Ill see you on the road.
Randy Step, an obsessed runner, looking for answers
October 14, 2009 - Detroit Free Press race weekend is upon us!
Yo run gang,
Detroit Free Press race weekend is upon us! Running Fit will have a big booth with great deals down at the Cobo Hall Expo on Friday and Saturday, come on down and say hi and shop! Even if you are not running, visiting the expo or watching the marathon on Sunday can be inspirational. Sorry, no post race party at Bookies, the start and finish moved and Bookies closed ... We may be at the Anchor Bar, but that plan might change. Well have the post race party location posted at our expo booth, another reason to stop by!
As the weather turns dark and cold, running partners and planed group runs help get me out the door, along with a headlamp or the way cool Go-Motion chest mounted lamps. For those of you in Ann Arbor, there is a womens only 6 AM, Thursday morning run from the new Running Fit headquarters at 5700 Jackson rd. 1-4 easy miles. Headquarters also has a 6:30 PM Thursday night run where all are welcome! Join me on the trails! Meet me at Island Lake Rec. 5:30 PM on Wednesdays. Meet at Spring Mill Pond (Not the trailhead parking area!) park all the way in at the end of the parking lot. 5 9 miles. Click on "Group Runs" for a list of the weekly runs from all of our stores. Well keep each other going!
For those of you running the long races, its time for carbo loading and the TV taper, bring it on!
Run and rule the night,
Randy Step, an obsessed runner, making run plans!
October 7, 2009 - I reluctantly pulled on my stuff and headed out.
Yo run gang,
I planned on a midday run but as I looked out my office window at the grey, windy, cold rainy day, I was loosing interest but knowing it would be my only chance to run, I reluctantly pulled on my stuff and headed out. What a waste of negative thoughts and negative energy, a minute into my run I was warm, breathing in the fall smells and loving this rainy adventure. You would think Id know better after all these years but tricking myself out the door seems to remain a constant in this running life, go figure.
This was my first run from Running Fits new Ann Arbor headquarters at 5700 Jackson Rd and where to run was the question. I decided to start with a loop around our neighboring business, Lowes, it looked like it must be a mile around. Just up the Lowes driveway, I noticed a trail heading into a bit of woods on the left and veered on in. I figured the trail would only go a short ways in this built up commercial area but it ended up being over a mile of natural beauty, butt kicking hills and I even scared up a buck. I did some repeats of the trail and ran a few short side trails, getting in 6 great miles, all in my new back yard, all on a day I could have blew off!
Road trip! Im headed north to Travers City for this weekend for the Vasa Trail Run, do something spontaneous and join me! 5K, 10K, 25k of fall beauty. I got a room at the very classy Bayshore Resort for $148. All the information is at www.runvasa.com. Im hoping this run will make next weeks Free Press course seem easy!
Get out and run,
Randy Step, an obsessed runner still playing tricks
ANN ARBOR, Mich. The New Balance Girls on the Run 5k, scheduled for November 15 at 10 a.m., is the culmination of Girls on the Run of Southeastern Michigans 10-week season. More than 300 girls aged 8-13 will celebrate their girl power by running 3.1 miles together with their parents, teachers and community members on the campus of St. Joseph Mercy Hospital. The run is open to the public and everyone is welcome to participate.
Date: Sunday, November 15, 2009
Registration: http://www.girlsontherunsemi.org/events/GOTR-events.php
Race Fees:
$15 until Friday, November 13, 2009
$20 race day
FREE for Girls on the Run Fall Participants
Event Schedule:
8 a.m.- race day registration
9:45 a.m. - race day registration closes
10 a.m. - 5K run start time
11 a.m. Kids 100M Dash - free event for children 7 & under
10:30 a.m. - 12 p.m. - post race celebration
Location: The Ellen Thompson Women's Health Center, located in the Specialty Centers Area on the campus of St. Joseph Mercy Hospital 5320 Elliot Dr., Ypsilanti, MI 48197
Proceeds: All proceeds from this event benefit Girls on the Run of Southeastern Michigan
September 30, 2009 - I'm a sucker for information!
Yo run gang,
Like most of us, Im a sucker for information that supports the things I do in life. For example, after reading some article on a study that extols the benefits of drinking red wine, Im quick to repeat this information like its the gospel. When it comes to positive info on running, Im like a fuller brush Christian, knocking on doors and spreading the word! This week I heard a news blurb about a study showing that joints get creaky in old age because the synovial fluid dries up over time, and that by being a runner, you lessen this loss, the body compensates by increasing the fluid. It stated that on average, a 50 year old runner has the fluid levels of a sedentary 38 year old. Dont ya just love this stuff? It gets me out the door!
http://well.blogs.nytimes.com/2009/08/11/phys-ed-can-running-actually-help-your-knees/?apage=4
Please join me and be one of the 12,000 runners at the Big House Big Heart Run this Sunday! Enter at www.bighousebigheart.com! Well party together on the field of the UM Big House when we finish!
Run well, be well,
Randy Step, and obsessed runner with the knees of a much younger man!
Run 'n' Grill in the 'ville...with Brooks!
Why eat and run when you can run and eat AND try out some cool new shoes! Come on out to the Northville Running Fit this Thursday night @ 6:30pm for our weekly Run 'n' Grill! That's right - we cook for you while you're out running and it's FREE! This week Brooks will be joining us, and bringing out some shoes for y'all to take for a test run!
What's the catch??? There isn't one except no run, no eat! That's right ya gotta earn those calories! The group heads out around 6:30pm (which, for some reason beyond explanation, is actually around 6:40pm here in Northville). Mileage for the run varies (between 4 and around 8 miles) and paces vary.
So show up and RUN and EAT with Brooks and the crew at the Northville Running Fit this Thursday night! We'll leave the grill on for ya!
September 23, 2009 - The rest of the world looks through sadly through the glass.
Yo run gang,
I just returned from a weekend in Atlanta, Georgia where it rained non stop, so, needless to say, each days run was in the rain and I loved it! Pounding into a hard rain adds adventure and a sense of combat with the elements. Once finished, a run in the rain gives back a sense of satisfaction much bigger than the sum of its parts. Yes, only a run in the rain but a run that requires you to open the door and go for it while the rest of the world looks through sadly through the glass.
This weekend marks 3 weeks out from Detroit Free Press Marathon and Half Marathon. Many of you have a very long run on the schedule. If your run goes good, it will give you confidence, if your run goes bad, just be glad you got the bad run out of the way before the race! One last plug for the Running Fit training run on Hines Dr. 8 AM start from Nankin Mills on Saturday. Run up to 20 traffic free miles. Enter at Runningfit.com (Click here for the exact web page) or pay a couple bucks more and just show up to run. The run is sponsored by The Leukemia & Lymphoma Society and their Team In Training program. Go Team!
For those of you who need to release your inner hippie, join me this weekend at Run Woodstock. 3 days of peace, love, running and a badly needed escape from reality. Even if you can only come out for a few hours, the music and miles will free your soul. Check out the fun at www.runwoodstock.com
If thats not enough Running Fit run plugs for you, The Big House Big Heart 5K and 10K are a week from Sunday on Oct. 4th. This is a must do run to give back run with the greatest finish line ever! Be there! www.bighousebigheart.com
Run near the edge,
Randy Step, an obsessed runner, with heavy wet shoes.
