September 16, 2009 - Running in all 4 seasons rocks!
Yo run gang,
I guess were heading into phase 2 of fall, since we seemed to have skipped summer. No complaints, the weather has been great for the active outdoor lifestyle (RUNNING!). Yes, I like extremes but not to worry, those days will come. Its time to fire up the headlamp and get out the reflective gear. When you have the right stuff, running in all 4 seasons rocks!
Its been a busy year here at the Fit. We moved our Novi store, our West Bloomfield store and this week, we moved the Ann Arbor world headquarters from its hidden industrial park location to 5700 Jackson Ave. just west of the Zeeb Rd. exit, across from Meijers. We bought an old church and recycled it into our new digs. Our builder begged us to tear it down and build new explaining the price would not be much different but it didnt seem right to put this 5,700 sq. ft. structure in a land fill. We did a major remodel and its beautiful. Now my builder keeps showing it off and agrees we made the right move. Ha. Were open but its a move in mess just now, well invite you all to a grand opening run soon!
With fall come the races. We added a 10K to the Big House Big Heart run in Ann Arbor. This is our monster of a charity event and its looking like we could have 12 to 14,000 runners toeing the line on Sunday October 4th! Finishing on the 50 yard line at the U of M big house is an awesome experience. A must on your fall race calendar. For those of you running Freep half or full marathon, this is the perfect event to sharpen your taper. Enter at www.bighousebigheart.com.
One more week to let my hair grow out! Check out www.runwoodstock.com. Come on out for music, the miles and to check out the Running Fit Micro Bus!
Peace, love and running,
Randy Step, an obsessed runner, getting high on fall mileage
September 9, 2009 - I hit what seemed like a barrier in progress.
Yo run gang,
Ive been running 5-7 days a week for 30 something years, pretty much major injury free (not pain free). That is to say, Ive not had a pain that required surgery or major medical intervention. Ive missed plenty of days of running due to some ache or pain but no injury that has caused any permanent damage (as far as I know). I truly believe running is a safe and positive life long activity. All my running pain has come from stupidity (Some of it well call lack of knowledge) and bullheadedness in training.
I can remember the first few months when I started running and how I hit what seemed like a barrier in progress. I could never run more than 25 miles per week without being sidelined with some new pain. About a year into my running I remember 40 miles per week seemed to be the maximum mileage I could not get passed without some new pain. A couple years later I was struggling with getting past 85 miles per week when it finally sunk in. Running was not the problem; it was how I put in the miles. I had finally realized I had learned how to run 25 then 40 then 85 miles per week with the body I had. I had learned what workouts I could or could not get away with. I learned when to run hard and when to take a day off. I learned to run 85 miles per week pain free and needed more information to get past this new plateau. The answer was my running form. A shorter stride with a quick cadence, more forward lean and not allowing my heel to strike the ground first, more, flat quick foot contact with the ground. This eliminated shock, overpronation and much of the motion of the knee. Do I still run into pain? Sure, but most often it comes from non running related stuff that effects my running, like being a weekend warrior in some other sport like volley ball, snow boarding, wake boarding or moving big stuff around in my garage And yes, stupidity and bull headedness in my running!
So, when injured, dont blame running or the running shoe companies, instead, look back at what you did to cause the pain, take time off to calm it down, and learn.
Run smart,
Randy Step, an obsessed runner, always learning
September 2, 2009 - Some of my running partners are embarrassed to run with me!
Yo run gang,
As a running store guy, I get to play with lots of cool new stuff and even more stuff that ends up being a waste of my time and a huge disappointment. Here are a couple gems from the rock pile.
- Im currently running with compression knee high socks and have also tried compression calf sleeves. Some of my running partners are embarrassed to run with me and say they look silly Just like when we first started wearing running tights ... now we all wear them! I believe compression is here to stay. We have a bunch of brands, stop in a check em out. Novi manager Rachel calls compression her cheating run clothing. The claims of compression: medically developed and scientifically proven to increase muscle response and performance and help blood return to the heart, I believe it And Im NOT cheating!
- My other new toys are Gomotion body mounted lighting. Im a night running junky, not to mention, the days are getting shorter and it will soon seem like its dark all the time. On my night trail runs I used to wear a headlamp on my head and one around my chest, I also carried a flash light. The Gomotion lights are chest mounted, very stable and now I only need one light and the night is mine!
Along with fun products come fun events! Only a week left until the Red Carpet Run, enter at www.redcarpetrun.com, my tux is ready! Theres less than a month before Run Woodstock, enter at www.runwoodstock.com.
Run like you mean it,
Randy Step, an obsessed runner who loves toys
August 26, 2009 - Some things in life are too cool to miss!
Yo run gang,
Are you taking your running to seriously, are you following a schedule that runs your life? This is a common feeling, especially when training for a marathon. Yes, when training for a long term goal it takes dedication and running must move up on the list of priorities but some things in life are too cool to miss! It helps me to remember training is more art than science and that if you look at 10 different training schedules you will see huge differences. All the schedules can get you to the goal, so the moral of the story is you can adjust the plan! You can split long runs into two runs on the same day, you can skip a long run to run a race, you can run extra miles one week and less the next, you can taper for a marathon 4 weeks, 3 weeks, 2 weeks or one week, got the picture? Lighten up, live it up, say yes to invitations to do cool stuff with friends, and adjust!
All that said, some of the very coolest stuff that comes up has running involved! Come join me at the Red Carpet Run at the new Running Fit West Bloomfield (The corner of Maple and Orchard Lake by Plum Market) in two weeks, Wednesday Night, September 9th. Grab an old suit or sexy dress and join us on the Red Carpet! Well run 5k and laugh and look at each other then finish and party back on the red carpet! If 5k does not fit your schedule, well run it twice or Ill change your schedule! You get a cool tux t-shirt, a Red Carpet Run champagne finishers glass, a chance to win big bling diamond age group awards and Puma will be giving away swag! Check out the fun website, www.redcarpetrun.com! OK, I really want you there to prove I have friends! Enter the discount code Obsessed and get in for $19! Offer good for 7 days so pass the word (Code good until 9PM on 9/2).
For those of you running a full or half marathon this fall, here are some good long opportunities (That you can adjust your schedule to fit in!).
The Running Fit training run with marked miles, aid stations and usually 400 or so runners, is the perfect marathon simulation. September 25th, Hines park, 3 weeks out from Detroit Freep Weekend: Click here for the information.
Runwoodstock.com This weekend of runs, also 3 weeks out from the Freep Weekend, is another way you can put in a high mileage weekend. Run the Hippy Half Marathon in the morning and the Trippin 10K that night! What an unforgettable way to get in 20 miles! For those of you training for a half marathon, or just want to see how many miles you can run in a day, run the Flower Power 5 Mile in the AM and Trippin 10K that night. Far out man!
The Labor Day 30K in Milford, Saturday September 5th. Lets see thats 18.6 miles. For those of you in Marathon mode, that should fit the schedule perfect! For more information go to www.laborday30k.com or call (248) 685-7580
Keep the runnin fun,
Randy Step, an obsessed runner not obsessing about the run schedule!
Running Fit has been supporting Girls on the Run for many years in S.E. Michigan and the Novi chapter is in need of volunteer coaches.
This fall Novi Parks is seeking about 12 Coaches for this great program that encourages positive emotional, social, mental, spiritual and physical development in girls grades 3-6 while training for a 5K Race. Practices take place after school for an hour and a half, two days a week for ten weeks. A onetime training session is provided for coaches, and a supplies box is provided for each program site. The program concludes with a 5k race on Sunday, November 22, 2009.
Coaches do not have to be runners themselves, just dedicated to encouraging the girls and working with them. If you are interested in learning more about becoming a Girls on the Run coach, please contact Susan Stevens at 248.347.0419 or This email address is being protected from spambots. You need JavaScript enabled to view it..
August 19, 2009 - Hows that for putting lipstick on a pig!
Yo run gang,
After a gap in the run schedule, from injury or just life getting in the way, getting back the fitness lost is hard work. The up side is that a short run is a tough workout, just think of the time you saved! When Im in shape, I have to run for an hour or more just to get the same beat up feeling I get in 15 minutes coming back. Being out of shape or just starting a run program is an efficient use of time. Hows that for putting lipstick on a pig!
I smell it in the air, cross country season is upon us. If you never have, go check out a local high school or college cross country meet. Run around the course and find the best route to follow the race. How can you beat it, a spectator sport that allows you to get your run in while watching! A tip: Follow the teams coach, around the course; they often know the best route to see the action.
Run or start to run again, Randy Step, an obsessed runner coming back from a bit of calf pain, done with my run with time left for a bike ride.
For those of you with kids on a team, we cross country nights are happening now at Running Fit! Come any date at any time between 4 and 9 PM.
Monday August 17th in West Bloomfield, Wednesday August 19th in Northville, Tuesday August 25th in Novi and on Thursday August 27th in Ann Arbor, this may be at our new warehouse store on Jackson, call 734-929-9022 before you head out.
August 12, 2009 - This wonderful life can turn south on a dime.
Yo run gang,
This wonderful life can turn south on a dime. One day you run a P.R., the next you can loose a job, be diagnosed with a wicked disease or get killed in an accident. No, I have not had anything tragic happen in my life lately but Im just throwing out a reminder of why every healthy day is a gift and should be cherished. Lace em up, get outside and live life to the max, when the bad days come, well be ready to rest. Amen.
Next Wednesday is the final Dinosaur Sprint Triathlon of summer, T-Rex. A perfect first time triathlon to enter, watch or volunteer at. If you have not seen a transition area in action, come join us. Live music and midweek fun at the beach. Island Lake Recreation Area. Go to www.runtrextri.com
Cross Country time! Bring your CC runner to a Running Fit Cross Country night! Big discounts, free stuff and a great motivational night to kick off the season. See stores, dates and times below.
Race pick of the weekend, Sunday, August 16, a heart warming 5K & 10K family event at Oakland Community College, on the corner of I-696 and Orchard Lake Rd. In memory of Mary Anglea DiGiovanni and her remarkable spirit. Enter at http://www.angelsplace.com/Mary%20Angela%20Run/Mary%20Angela%20Run%20Cover%20Page.htm
Live, love, run,
Randy Step, an obsessed runner heading outside
Cross Country Nights: For those of you with cross country runners in the family (You lucky dogs!): Running Fit has a couple of cross country open house nights coming up with extra discounts and fun give-a-way items to keep your runner fired up! Come any date at any time between 4 and 9 PM.
Monday August 17th in West Bloomfield, Wednesday August 19th in Northville, Tuesday August 25th in Novi and on Thursday August 27th in Ann Arbor, this may be at our new warehouse store on Jackson, call 734-929-9022 before you head out.
August 5, 2009 - Invite (Trick!) a non running friend to enter a 5K with you.
Yo run gang,
Last week on vacation I had one of those magic days where my family all ran together in a 5K from beginning to end. Running truly is a gift, and one that we can share. Invite (Trick!) a non running friend to enter a 5K with you. Enter a race that has walkers and promise you will stay with them from beginning to end, walking, running, whatever. Explain that the intimidation of entering an event is a huge obstacle. One that they will realize DOES NOT EXIST once they enter and see its just people of every shape and age, walking, running, plodding and having fun! A simple 5K can be a catalyst in creating a life long runner.
To continue on that thread, I have the perfect event for you to share, and a chance to wear that little back dress! Im always looking for an excuse to wear my tux, so join me Wednesday, September 9th at the Red Carpet Run, a dress up run with Glitz, Glamour, Paparazzi and Star Treatment! Starting with a pre race strut around the Red Carpet to check out your fellow dashing dashers before the run. Finish on the Red Carpet where you will receive a custom finishers Champagne flute and party and dance the night away! Check out: www.redcarpetrun.com and trick, talk, your friends into the fun!
For those of you in Travers City this Friday, check out the sidewalk sale at Running Fit on Front Street! For the rest of us stuck downstate Get out and run!
Randy Step, an obsessed runner Thinking bad thoughts about a wardrobe malfunction at the Red Carpet Run!
July 29, 2009 - Tomorrows run will rock!
Yo run gang,
I make a point of writing the midweek mail just after I run, with the rush of fresh endorphins sparking the creative juices it seems to make sense. So, I just finished a terrible run, 6 miles that turned into 3 miles with a bad stomach and feeling like I have cotton shoved in my lungs. A horrid run on a beautiful day in the woods, at least I had the day going for me As I write this I realize Im happy I got out the door and got this run out of the way. I have this feeling that we have bad runs planted in our bodies and they must come out, like evil spirits. Tomorrows run will rock!
Im into my summer multi-sport mode, throwing in a bike ride or swim each day. When in multi-sport mode I realize my run obsession is part of an aerobic activity obsession, I just love the feeling of any long workout that goes well. Yes I like the speed of the bike and the thrill of open water swimming but these sports make me realize why I have such a powerful love for the sport of running. No fancy equipment, no travel to get to water, any weather, any time, just lace em up and Im out the door, instant gratification.
Swim, Bike, Run,
Randy Step, an obsessed runner, looking forward to tomorrow
7-22-09 - A chance to get in more running, reading and writing.
Yo run gang,
I'm headed off on vacation, a chance to get in more running, reading and writing. I leave you with some summer reading, a past account of my solo Alaska marathon that may inspire you to new goals and adventure. I hope to come back with a head full of fresh motivational thoughts to share with you down the road ahead.
Get out for a run,
Randy Step, an obsessed runner ... on holiday!
Going Solo - An Alaska Running Adventure
Life is not meant to be lived in moderation. With a middle of the road life comes a middle of the road existence. Stress is in the eyes of the stressed. What could be more stressful than to look back at the years and wonder ... what could I have done? Peace comes to those that already know that answer; they've done it! I believe life is meant to be lived out toward the edge. The proverbial edge is a personal point that is arrived at by means of your comfort zone. For some it might be an hour hike alone on trails in a state park, for others it might be a solo climb of a 20,000+ ft. peak in the Himalayans.
Without goals, my life seems to wander aimlessly. To stay fit and focused I need to be training for something. To keep my interest these goals must be out near the edge. Once the goal is set, all in life seems to fall in place. I eat, sleep, work, train and seem to be more organized when focused on a long-term goal.
Click here to read the rest of the story...
July 15, 2009 - Are you looking for some words of wisdom?
If you are looking for the Obsessed Runners words of wisdom, I apologize. He is still picking burrs out of his socks and laying on the calamine lotion from last weekends Dances With Dirt: Devils Lake in Baraboo Wisconsin. In the mean time I took the liberty of hacking into his laptop to bring you some real information from the other side of the Running Fit fence. Thats right were not just races, trails, mud, long runs, triathlons, beer relays, and aid stations. We still have to sell some shoes too. So the Head Goats partner formerly known as the Shoe Doctor (only our long time customers know that one) has some important news that will help everyone and get our economy back in the lead pack.
Read on:
Asics, Brooks, New Balance, Nike, Mizuno, Saucony, Puma, Adidas, and the rest of our vendors would call their legal department if we advertised the low prices we put on their products at our Ann Arbor Annual Art Fair Sale. We cant blame them, but this only happens once a year and when else could you find a $125.00 trainer for $49.99. We have over 500 pair of running shoes starting at $29.99. And if that isnt enough to get you to downtown Ann Arbor we also have our entire spring /summer apparel at 20% off and the winter apparel at 50% off! But wait theres more our entire regular stock of shoes are also marked 10 to 40 % off. It is a store wide sale starting Wednesday, but yep people come Tuesday and what are we going to do say no? We also hear there is some great art mixed in with all this retail.
Note: Running Fit West Bloomfield has moved! Come check out the new digs at 6623 Orchard Lake Road, on the SE corner of Maple and Orchard Lake, next to Plum Market.
Run Shop Run,
The Shoe Doctor
